Comparing Nutrients in 1 kilogram Carrots VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Carrots	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	14% 410kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	462% 448g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	177% 56.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1711% 27.4g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1076% 183g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	120% 156g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	220% 160g	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	7.6% 5.5g	74% 53.6g	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	% 5.9g	% 67g	g per day for Men 19-50 years
Sucrose	% 36g	% 39g	g per day for Men 19-50 years
Fiber	73.7% 28g	0% 0g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1012% 1214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	33% 330mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	9.13% 0.21mg	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	50% 350mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 883g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Commercial French Salad Dressing no Salt:

• Raw Carrots have 36.3 times more Vitamin A, 3.5 times more Vitamin B1, 5.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 6.2 times more Vitamin E and 9.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Commercial French Salad Dressing no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Commercial French Salad Dressing no Salt:

• Raw Carrots have 1.4 times more Calcium, more Copper, 2.4 times more Magnesium, 6.8 times more Manganese, 1.8 times more Phosphorus, 4.8 times more Potassium, more Sodium and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 2.7 times more Iron than Raw Carrots.
• Both Raw Carrots and Commercial French Salad Dressing no Salt have similar amounts of Zinc per 1 kg.
• Both Raw Carrots as well as Commercial French Salad Dressing no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have more Fiber and 1.2 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 11.2 times more Energy, 186.7 times more Fat, 176.5 times more Saturated Fat, 1368.5 times more Omega 3, 182.9 times more Omega 6, 1.6 times more Carbohydrate, 3.4 times more Sugars and 9.7 times more Fructose than Raw Carrots.
• Both Raw Carrots as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.