Comparing Nutrients in 7 ounces Commercial Italian Salad Dressing VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	185% 2.95g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	32% 41.7g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	13.3% 9.64g	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	16% 11.5g	0.027% 0.02g	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	% 8.8g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 9.43g	g per day for Men 19-50 years
Fiber	0% 0g	57% 21.6g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	20.8% 0.27mg	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	27.3% 109μg	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	0.88% 0.79mg	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	29% 4.35mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	242% 2.2mg	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	6.45% 0.52mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	2.67% 0.062mg	193% 4.43mg	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	4.25% 29.8mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	131% 1971mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, more Vitamin B2, 27.8 times more Vitamin B3, more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B9 and 10.9 times more Vitamin E than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Commercial Italian Salad Dressing has 331 times more Sodium and 26.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Calcium, 57.8 times more Copper, 14.3 times more Iron, 55.8 times more Magnesium, 72 times more Manganese, 31.4 times more Phosphorus, 8.5 times more Potassium and 47.3 times more Zinc than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Dry Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercial Italian Salad Dressing has 148.9 times more Omega 3, 2.2 times more Sugars and 582 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 2.5 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 1.7 times more Carbohydrate, more Fiber and 51.1 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.