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

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Almonds	14%	72%	14%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Energy	13.7% 397kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	119% 20.2g	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	10.2% 13.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	1.04% 0.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	1.5% 5.95μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.8% 0.14μg	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	7.8% 1.17mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	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	3.22% 0.26mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	2% 14mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.93% 65.5mg	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	142% 2131mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 113.8 times more Vitamin B2, 180.9 times more Vitamin B3, more Vitamin B5, 4.6 times more Vitamin B6, 14.7 times more Vitamin B9 and 43.4 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Reduced Calorie Italian Salad Dressing has 1074 times more Sodium and 15.9 times more Water than Almonds.
• While Almonds contain 44.8 times more Calcium, 206.2 times more Copper, 28.5 times more Iron, 135 times more Magnesium, 109 times more Manganese, 68.7 times more Phosphorus, 22.2 times more Potassium, 2.6 times more Selenium and 78 times more Zinc than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 7 ounces:

• Reduced Calorie Italian Salad Dressing has 453.3 times more Omega 3 than Almonds.
• While Almonds contain 2.9 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat, 3.2 times more Carbohydrate, 2.2 times more Sugars, 62.5 times more Fiber and 70.5 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Almonds have similar amounts of Omega 6 per 7 oz.
• Both Reduced Calorie Italian Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.