Comparing Nutrients in 500 calories Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing VS Boiled Carrots

Weight per 500 calories

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing: 781g
• Boiled Carrots: 1429g

Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 1.8 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	95% 123g	90% 117g	130g per day for Men 19-50 years
Sugars	73.3% 53g	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	41% 15.6g	113% 43g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.74% 15.6μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	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	0.49% 0.078mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	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	7.8% 31.3μg	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	114% 17mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.7% 47mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	9.77% 0.78mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 211mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	391% 5859mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	4.97% 0.55mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	17.3% 639g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Boiled Carrots:

• Boiled and Drained Carrots contain 779 times more Vitamin A, 15.1 times more Vitamin B1, more Vitamin B2, 117.9 times more Vitamin B3, 139.9 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Boiled and Drained Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise 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 Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Boiled Carrots:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 2 times more Selenium and 7.1 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.1 times more Calcium, 1.6 times more Copper, 6.2 times more Iron, 9.1 times more Magnesium, 2 times more Phosphorus, 8.6 times more Potassium, 5.2 times more Zinc and 2 times more Water than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain more Omega 6, 2.7 times more Fiber and 6.9 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.