Comparing Nutrients in 100 grams Oil Roasted Almonds VS Commercial Italian Salad Dressing

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	21% 607kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	54.4% 9.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	9.32% 12g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	15% 10.8g	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% 0g	8.03% 5.82g	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	% 0.04g	% 4.43g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.53g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	0% 0g	38g per day for Men 19-50 years
Protein	38% 21.2g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	4.92% 0.064mg	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	6.75% 27μg	0% 0μg	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	0.44% 0.4mg	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	173% 26mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	29% 291mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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% 3.68mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	1.35% 0.031mg	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	66.6% 466mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.7% 63.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Commercial Italian Salad Dressing:

• Oil Roasted Almonds have 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.
• While Commercial Italian Salad Dressing contains more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as 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 Oil Roasted Almonds vs Commercial Italian Salad Dressing:

• Oil Roasted Almonds have 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.
• While Commercial Italian Salad Dressing contains 993 times more Sodium and 22.6 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 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.
• While Commercial Italian Salad Dressing contains more Omega 3, 2.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.