Comparing Nutrients in 100 calories Roasted Almonds VS Fat-free French Salad Dressing

Weight per 100 calories

• Roasted Almonds: 16.7g
• Fat-free French Salad Dressing: 75.8g

Roasted Almonds have 4.5 times more energy per 100g than Fat-free French Salad Dressing. It has very high energy density when compared to other foods. Fat-free French Salad Dressing having average energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Roasted Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	17% 12.5g	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	0.002% 0.002g	5.28% 3.83g	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	% 0.002g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 4.17g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	0.69% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	0.03% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	0% 0mg	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	2.3% 9.2μg	2.65% 10.6μg	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% 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	26.6% 4mg	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.063% 0.076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	10% 0.092mg	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	7.8% 0.62mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	0.54% 2.27mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	0.79% 0.018mg	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	11.3% 78.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	0.69% 0.076mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	1.33% 49.3g	3700g per day for Men 19-50 years

Roasted Almonds VS Fat-free French Salad Dressing Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Fat-free French Salad Dressing?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Fat-free French Salad Dressing:

• 100 calories of Roasted Almonds have 10.2 times more Vitamin B2, 7.2 times more Vitamin B3 and 263.8 times more Vitamin E than Fat-free French Salad Dressing.
• Both Roasted Almonds and Fat-free French Salad Dressing provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Fat-free French Salad Dressing have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Fat-free French Salad Dressing:

• 100 calories of Roasted Almonds have 11.8 times more Calcium, 2 times more Copper, 1.4 times more Iron, 20.5 times more Magnesium, 20.5 times more Manganese, more Phosphorus, 1.9 times more Potassium and 7.3 times more Zinc than Fat-free French Salad Dressing.
• While 100 kcal of Fat-free French Salad Dressing contain 4.5 times more Selenium and 1288.1 times more Sodium than Dry Roasted Almonds.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 43 times more Fat, 24.4 times more Saturated Fat, 68 times more Omega 6 and 23.1 times more Protein than Fat-free French Salad Dressing.
• While 100 kcal of Fat-free French Salad Dressing contain 6.9 times more Carbohydrate, 15.3 times more Sugars and 2287.8 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Fat-free French Salad Dressing offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Fat-free French Salad Dressing provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3 in 100 calories.