Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Cooked Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Energy	12.8% 370kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	245% 319g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	244% 177g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	18.4% 7g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	940% 8460μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	74.6% 0.97mg	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	27.5% 110μg	12.5% 50μg	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	25.6% 23mg	66.7% 60mg	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	67.3% 10mg	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	64.4% 0.58mg	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	66.3% 5.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	27.4% 0.63mg	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	44.3% 310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Russian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Russian Salad Dressing:

• 1 kilogram of Cooked Frozen Carrots has 29.2 times more Vitamin A and 2.2 times more Vitamin B9 than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin C, 3.3 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Russian Salad Dressing provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Boiled and Drained Frozen Carrots as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Russian Salad Dressing:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Calcium, 1.4 times more Copper, 2.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Zinc and 2.3 times more Water than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 2.7 times more Selenium and 19.2 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Russian Salad Dressing contain similar levels of Iron, Magnesium and Potassium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 4.7 times more Fiber than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 9.6 times more Energy, 38.5 times more Fat, 19.9 times more Saturated Fat, 39.6 times more Omega 3, 45.3 times more Omega 6, 4.1 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Russian Salad Dressing provide inadequate amounts of Protein in one kilogram.