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

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Commercial Italian Salad Dressing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	185% 2.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	12.5% 9.03g	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% 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	% 8.8g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	2.67% 0.062mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	131% 1971mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Italian Salad Dressing VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Commercial Italian Salad Dressing versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Commercial Italian Salad Dressing have more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.6 times more Vitamin B1, more Vitamin B2, 28 times more Vitamin B3, more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B9 and 11.9 times more Vitamin E than Commercial Italian Salad Dressing.
• 7 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Commercial Italian Salad Dressing as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Commercial Italian Salad Dressing have 993 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 22.4 times more Calcium, 50.3 times more Copper, 14.2 times more Iron, 54.8 times more Magnesium, 79.4 times more Manganese, 31.1 times more Phosphorus, 8.3 times more Potassium, 2.1 times more Selenium and 43.9 times more Zinc than Commercial Italian Salad Dressing.
• 7 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Commercial Italian Salad Dressing have more Omega 3, 2.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.5 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 1.5 times more Carbohydrate, more Fiber and 51.8 times more Protein than Commercial Italian Salad Dressing.
• 7 ounces of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3