Comparing Nutrients in 100 grams Almonds VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Almonds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	20% 579kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	6.9% 6.68g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	7.7% 10g	130g per day for Men 19-50 years
Sugars	6% 4.35g	12.6% 9.16g	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	0.15% 0.11g	6.97% 5.05g	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	% 0.17g	% 3.54g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.57g	g per day for Men 19-50 years
Fiber	33% 12.5g	0% 0g	38g per day for Men 19-50 years
Protein	37.8% 21g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Almonds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	0.75% 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	171% 25.6mg	28.5% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	27% 269mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	2.1% 0.019mg	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	46.4% 3.7mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	1.26% 0.029mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	59.4% 891mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Reduced Fat Commercial Italian Salad Dressing:

• Almonds have 17.1 times more Vitamin B1, 142.3 times more Vitamin B2, 38.5 times more Vitamin B3, more Vitamin B5, 2.5 times more Vitamin B6, 14.7 times more Vitamin B9 and 6 times more Vitamin E than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains more Vitamin K than Almonds.
• Both Almonds as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Reduced Fat Commercial Italian Salad Dressing:

• Almonds have 17.9 times more Calcium, 54.3 times more Copper, 14.8 times more Iron, 67.5 times more Magnesium, 75.1 times more Manganese, 40.1 times more Phosphorus, 8.1 times more Potassium, 2.6 times more Selenium and 52 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 891 times more Sodium and 18.2 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 5.7 times more Energy, 7.5 times more Fat, 4.6 times more Saturated Fat, 4.4 times more Omega 6, 2.2 times more Carbohydrate, more Fiber and 54.2 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 152.7 times more Omega 3, 2.1 times more Sugars and 45.9 times more Fructose than Almonds.
• Both Almonds as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.