Comparing Nutrients in 7 ounces Commercial French Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	28.7% 831kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	80% 77.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	37.8% 12g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	357% 5.7g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	234% 39.8g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	12% 8.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	17% 12.2g	0.3% 0.22g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 13g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 7.84g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.92mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.94% 0.64mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.1% 49.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial French Salad Dressing vs Almonds:

• Commercial French Salad Dressing has more Vitamin A, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B1, 18.1 times more Vitamin B2, 15.5 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B9 and 5.1 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Commercial French Salad Dressing vs Almonds:

• Commercial French Salad Dressing has 661 times more Sodium and 8.9 times more Water than Almonds.
• While Almonds contain 10 times more Calcium, 51.6 times more Copper, 11.6 times more Iron, 38.6 times more Magnesium, 57.3 times more Manganese, 19.2 times more Phosphorus, 6.8 times more Potassium, more Selenium and 26 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Commercial French Salad Dressing has 1.6 times more Saturated Fat, 960 times more Omega 3, 1.6 times more Omega 6, 4 times more Sugars and 55.9 times more Fructose than Almonds.
• While Almonds contain 1.4 times more Energy, 1.3 times more Fat, 5.2 times more Fiber and 24.3 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Commercial French Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.