Comparing Nutrients in 7 ounces Commercial French Salad Dressing VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Commercial French Salad Dressing	Blanched Almonds	Recommended Dietary Allowance
Energy	28.7% 831kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	80% 77.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	37.8% 12g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	357% 5.7g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 8.85g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	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	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin A, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B1, 11.3 times more Vitamin B2, 15 times more Vitamin B3, 2.7 times more Vitamin B6, more Vitamin B9 and 4.8 times more Vitamin E than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

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

• Commercial French Salad Dressing has 34.8 times more Sodium and 8.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 51.4 times more Copper, 10.3 times more Iron, 38.3 times more Magnesium, 48.3 times more Manganese, 19.2 times more Phosphorus, 6.1 times more Potassium, more Selenium and 24.8 times more Zinc than Commercial French Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Commercial French Salad Dressing has 1.5 times more Saturated Fat, 720 times more Omega 3, 1.6 times more Omega 6, 3.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 1.3 times more Fat, 4.1 times more Fiber and 24.6 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Blanched Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Commercial French Salad Dressing as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.