Comparing Nutrients in 300 calories Russian Salad DressingVS Almonds

Weight per 300 calories

Russian Salad Dressing

84.5g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Russian Salad Dressing, which is very high in comparison to other foods. Russian Salad Dressing having high energy density.

Which food has more nutrients per 300 calories - Russian Salad Dressing or Almonds?

Macros Ratio

Protein Fat Carbs

Russian Salad Dressing

64%

35%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Russian Salad Dressingvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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23%22g

Fat

26.7%26g

22 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.3%2g

Saturated Fat

6.16%1.97g

2 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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92%1.47g

Omega 3

0.097%0.002g

1.47 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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65%11g

Omega 6

37.6%6.4g

11 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.7%27g

Carbohydrate

8.6%11g

27 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.6%15g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.56%0.59g

Fiber

17%6.48g

0.59 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.04%0.58g

Protein

19.6%11g

0.58 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Russian Salad Dressingvs Almonds

2.72%24.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.04%0.025mg

Vitamin B1

8.85%0.11mg

Thiamine

0.025 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3%0.039mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.039 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.14%0.5mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.76%0.34mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.34 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.3%0.082mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.082 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.06%4.23μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

4.23 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.63%5.07mg

Vitamin C

0%0mg

Ascorbic acid

5.07 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18.7%2.8mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

2.8 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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38%45.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

45.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Russian Salad Dressingvs Almonds

1.1%11mg

Calcium

14%139mg

11 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.45%0.049mg

Copper

59.4%0.53mg

0.049 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.34%0.51mg

Iron

24%1.92mg

0.51 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2%8.45mg

Magnesium

33.3%140mg

8.45 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.3%0.053mg

Manganese

49%1.13mg

0.053 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.4%17mg

Phosphorus

35.6%249mg

17 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg

Potassium

11%380mg

146 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.46%1.35μg

Selenium

3.86%2.12μg

1.35 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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64%957mg

Sodium

0.035%0.52mg

957 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.7%0.19mg

Zinc

14.7%1.6mg

0.19 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.88%32.6g

Water

0.062%2.3g

32.6 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Russian Salad Dressing vs Almonds:

Russian Salad Dressing has 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 4.3 times more Vitamin B1, 15.2 times more Vitamin B2, 3.7 times more Vitamin B3, 5.4 times more Vitamin B9 and 4.7 times more Vitamin E than Russian Salad Dressing.
Both Russian Salad Dressing and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both Russian Salad Dressing as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Russian Salad Dressing vs Almonds:

Russian Salad Dressing has 1847.9 times more Sodium than Almonds.
While Almonds contain 12.7 times more Calcium, 10.9 times more Copper, 3.8 times more Iron, 16.6 times more Magnesium, 21.2 times more Manganese, 14.7 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Selenium and 8.7 times more Zinc than Russian Salad Dressing.

Comparison of macro-nutrients per 300 calories:

Russian Salad Dressing has 946.5 times more Omega 3, 1.7 times more Omega 6, 2.4 times more Carbohydrate and 6.6 times more Sugars than Almonds.
While Almonds contain 10.9 times more Fiber and 18.8 times more Protein than Russian Salad Dressing.
Both Russian Salad Dressing and Almonds have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
Both Russian Salad Dressing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Russian Salad DressingVS Sesame Salad DressingAlmondsVS Sesame Salad DressingRussian Salad DressingVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Russian Salad DressingVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Russian Salad Dressing or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: