Comparing Nutrients in 7 ounces Reduced Calorie French Salad Dressing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie French Salad Dressing	1%	52%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	15.5% 450kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	110% 1.75g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	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	41.2% 53.6g	33% 42.8g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0.99% 3.97μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	38% 5.68mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie French Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	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	9.92% 0.79mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	106% 1596mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.16% 117g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Reduced Calorie French Salad Dressing has more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 18.1 times more Vitamin B5, more Vitamin B6, 22 times more Vitamin B9 and 9 times more Vitamin E than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Reduced Calorie French Salad Dressing has 804 times more Sodium and 13.4 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 103.1 times more Copper, 9.3 times more Iron, 30 times more Magnesium, 30.7 times more Manganese, 34.4 times more Phosphorus, 9.3 times more Potassium, 2.6 times more Selenium and 17.3 times more Zinc than Reduced Calorie French Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Reduced Calorie French Salad Dressing has 294.7 times more Omega 3, 1.3 times more Carbohydrate and 6 times more Sugars than Almonds.
• While Almonds contain 2.6 times more Energy, 3.8 times more Fat, 2 times more Saturated Fat, 1.9 times more Omega 6, more Fiber and 52.9 times more Protein than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.