Comparing Nutrients in 14 ounces Reduced Calorie Italian Salad Dressing VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie Italian Salad Dressing	1%	87%	12%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Reduced Calorie Italian Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Energy	27.4% 794kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	337% 5.4g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie Italian Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.079mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	46.7% 0.61mg	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	2.98% 12μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	16% 14.3mg	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	15.6% 2.34mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.3% 49.6μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie Italian Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	6.45% 0.52mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	26.7% 0.62mg	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	3.97% 27.8mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	284% 4263mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.5% 278g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Reduced Calorie Italian Salad Dressing vs Boiled Carrots:

• Reduced Calorie Italian Salad Dressing has more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 6.6 times more Vitamin B1, 4.4 times more Vitamin B2, 32.3 times more Vitamin B3, more Vitamin B5, 5.1 times more Vitamin B6, 4.7 times more Vitamin B9, 9 times more Vitamin C and 1.7 times more Vitamin E than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Boiled and Drained Carrots have similar amounts of Vitamin K per 14 oz.
• Both Reduced Calorie Italian Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Reduced Calorie Italian Salad Dressing vs Boiled Carrots:

• Reduced Calorie Italian Salad Dressing has 2.3 times more Selenium and 18.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 7.8 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Potassium, 5 times more Zinc and 1.3 times more Water than Reduced Calorie Italian Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Reduced Calorie Italian Salad Dressing has 5.7 times more Energy, 111.1 times more Fat, 96 times more Saturated Fat, 1360 times more Omega 3 and 117.2 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Sugars, 15 times more Fiber and 2.5 times more Protein than Reduced Calorie Italian Salad Dressing.
• Both Reduced Calorie Italian Salad Dressing and Boiled and Drained Carrots have similar amounts of Carbohydrate per 14 oz.
• Both Reduced Calorie Italian Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.