Comparing Nutrients in 1 kilogram Boiled Carrots VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%

Macro Nutrients

	Boiled Carrots	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Energy	12% 350kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	122% 158g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	94% 68g	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	4.97% 3.6g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	1.54% 0.02mg	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	35% 140μg	10% 40μg	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	40% 36mg	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	68.7% 10.3mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	30% 300mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	43% 300mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	500% 7500mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22% 818g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 1 kilogram of Boiled Carrots has 426 times more Vitamin A, 8.3 times more Vitamin B1, more Vitamin B2, 64.5 times more Vitamin B3, 76.5 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 1 kg of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 2.1 times more Vitamin E than Boiled and Drained Carrots.
• 1 kilogram of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 1 kilogram of Boiled Carrots has 5 times more Calcium, 3.4 times more Iron, 5 times more Magnesium and 4.7 times more Potassium than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 1 kg of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 3.7 times more Selenium and 12.9 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Selenium
• 1 kilogram of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing lack sufficient amounts of Calcium, Iron, Magnesium and Potassium
• Both Boiled and Drained Carrots as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.5 times more Fiber than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 1 kg of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 1.8 times more Energy, 1.9 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.