Comparing Nutrients in 500 calories Reduced Calorie French Salad Dressing VS Boiled Carrots

Weight per 500 calories

• Reduced Calorie French Salad Dressing: 220g
• Boiled Carrots: 1429g

Reduced Calorie French Salad Dressing has 6.5 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Reduced Calorie French Salad Dressing or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie French Salad Dressing	1%	52%	47%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Reduced Calorie French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	90% 117g	130g per day for Men 19-50 years
Sugars	78.7% 57g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	0% 0g	113% 43g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.15% 0.057mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	168% 2.2mg	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	1.1% 4.4μg	50% 200μg	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	57% 51.4mg	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	42% 6.3mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.8% 10.6μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie French Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	2.45% 0.022mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	11% 0.88mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	4.7% 20mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	96% 2.2mg	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	4.4% 31mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.52μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	118% 1771mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.5% 130g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Calorie French Salad Dressing vs Boiled Carrots:

• Boiled and Drained Carrots contain 552.6 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 57.9 times more Vitamin B5, more Vitamin B6, 45.4 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 18.5 times more Vitamin K than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Reduced Calorie French Salad Dressing vs Boiled Carrots:

• Reduced Calorie French Salad Dressing has 2.1 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 17.7 times more Calcium, 11 times more Copper, 5.5 times more Iron, 7.2 times more Magnesium, 14.2 times more Manganese, 13.9 times more Phosphorus, 19.3 times more Potassium, 2.8 times more Selenium, 7.2 times more Zinc and 9.9 times more Water than Reduced Calorie French Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Reduced Calorie French Salad Dressing has 11.1 times more Fat, 9.6 times more Saturated Fat, 136.3 times more Omega 3 and 11.7 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Carbohydrate, more Fiber and 12.3 times more Protein than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both Reduced Calorie French Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.