Comparing Nutrients in 500 calories Canned Carrots with Salt VS Russian Salad Dressing

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 14.2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is high in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	34.6% 45g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	34.3% 25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	23% 13g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	10.5% 0.14mg	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	45% 180μg	1.76% 7.04μg	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	60% 54mg	9.4% 8.45mg	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	99% 15mg	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	50% 500mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	9.08% 0.082mg	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	160% 13mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	3.86% 0.089mg	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	68.6% 480mg	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	1.47% 54.3g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Russian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Russian Salad Dressing?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Russian Salad Dressing:

• 500 calories of Canned Carrots with Salt have 273.2 times more Vitamin A, 8.8 times more Vitamin B1, 9.3 times more Vitamin B2, 13.2 times more Vitamin B3, 4.8 times more Vitamin B5, 16.4 times more Vitamin B6, 25.6 times more Vitamin B9, 6.4 times more Vitamin C, 3.2 times more Vitamin E and 2.6 times more Vitamin K than Russian Salad Dressing.
• 500 calories of Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Russian Salad Dressing:

• 500 calories of Canned Carrots with Salt have 27.3 times more Calcium, 25.5 times more Copper, 15.1 times more Iron, 11.4 times more Magnesium, 101.4 times more Manganese, 17 times more Phosphorus, 14.7 times more Potassium, 3.6 times more Selenium, 3 times more Sodium, 16.8 times more Zinc and 34.3 times more Water than Russian Salad Dressing.
• 500 calories of Russian Salad Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 2.5 times more Carbohydrate, 2 times more Sugars, 30.4 times more Fiber and 13.2 times more Protein than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 9.7 times more Fat, 4.7 times more Saturated Fat, 11.1 times more Omega 3 and 11.7 times more Omega 6 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Russian Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6
• 500 calories of Russian Salad Dressing provide inadequate amounts of Fiber and Protein