Comparing Nutrients in 1 kilogram Fat-free French Salad Dressing VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Fat-free French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Energy	45.5% 1320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	227% 165g	47.6% 34.5g	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	69.7% 50.5g	4.97% 3.6g	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	% 46.8g	% 4g	g per day for Men 19-50 years
Sucrose	% 55g	% 27g	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	3.57% 2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	118% 1.53mg	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	35% 140μg	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	0% 0mg	40% 36mg	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	1.33% 0.2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	72.5% 5.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	67.4% 1.55mg	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	0% 0mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	569% 8530mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	18% 2mg	11mg per day for Men 19-50 years
Water	17.6% 650g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat-free French Salad Dressing vs Boiled Carrots:

• Boiled and Drained Carrots contain 213 times more Vitamin A, 6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.8 times more Vitamin B3, 116 times more Vitamin B5, more Vitamin B6, more Vitamin C, 51.5 times more Vitamin E and 137 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Fat-free French Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fat-free French Salad Dressing vs Boiled Carrots:

• Fat-free French Salad Dressing has 7.1 times more Copper, 1.7 times more Iron, 2.9 times more Selenium and 14.7 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Calcium, 3.3 times more Magnesium, 6.5 times more Manganese, more Phosphorus, 2.8 times more Potassium, 2 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Fat-free French Salad Dressing has 3.8 times more Energy, 18 times more Omega 3, 3.9 times more Carbohydrate, 4.8 times more Sugars and 14 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber and 3.8 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.