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

Weight per 500 calories

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing: 781g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 5.5 times more energy per unit of mass than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing, which is high in comparison to other foods. Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	95% 123g	34.6% 45g	130g per day for Men 19-50 years
Sugars	73.3% 53g	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	41% 15.6g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.74% 15.6μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.063mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.49% 0.078mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	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	7.8% 31.3μg	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	0% 0mg	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	114% 17mg	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	9.77% 0.78mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 211mg	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	391% 5859mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	4.97% 0.55mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	17.3% 639g	1.47% 54.3g	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 Russian Salad Dressing:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 1.5 times more Vitamin B1, 4.4 times more Vitamin B9 and 3.7 times more Vitamin E than Russian Salad Dressing.
• While Russian Salad Dressing contains 10.7 times more Vitamin B3, 8.7 times more Vitamin B6, 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 as well as Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing vs Russian Salad Dressing:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 1.8 times more Copper, 7.5 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium, 3.7 times more Sodium and 11.8 times more Water than Russian Salad Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Russian Salad Dressing have similar amounts of Iron per 500 kcal.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Russian Salad Dressing have insufficient amounts of Calcium, Magnesium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 2.7 times more Carbohydrate, 2.1 times more Sugars and 15.8 times more Fiber than Russian Salad Dressing.
• While Russian Salad Dressing contains more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing and Russian Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose and Protein in 500 kcal.