Comparing Nutrients in 500 calories Russian Salad Dressing VS Reduced Fat Commercial Italian Salad Dressing

Weight per 500 calories

• Russian Salad Dressing: 141g
• Reduced Fat Commercial Italian Salad Dressing: 490g

Russian Salad Dressing has 3.5 times more energy per 100g than Reduced Fat Commercial Italian Salad Dressing. It has high energy density when compared to other foods. Reduced Fat Commercial Italian Salad Dressing having average energy density.

Which food has more nutrients per 500 calories - Russian Salad Dressing or Reduced Fat Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Russian Salad Dressing	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	33.8% 32.7g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	140% 2.25g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	37.7% 49g	130g per day for Men 19-50 years
Sugars	34.3% 25g	62% 45g	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	34% 24.8g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	0% 0g	38g per day for Men 19-50 years
Protein	1.74% 0.97g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.23% 0.84mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	20.7% 0.27mg	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	1.76% 7.04μg	3.68% 14.7μg	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	9.4% 8.45mg	0% 0mg	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	31% 4.68mg	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.6μg	51% 61.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	9.08% 0.082mg	10.3% 0.093mg	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	10.6% 0.85mg	15.3% 1.23mg	8mg per day for Men 19-50 years
Magnesium	3.35% 14mg	4.67% 19.6mg	420mg per day for Men 19-50 years
Manganese	3.86% 0.089mg	6.2% 0.14mg	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	4.02% 28mg	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	14.3% 7.84μg	55μg per day for Men 19-50 years
Sodium	106% 1596mg	291% 4368mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	1.47% 54.3g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Russian Salad Dressing vs Reduced Fat Commercial Italian Salad Dressing:

• Russian Salad Dressing has 1.8 times more Vitamin B3, more Vitamin B5, more Vitamin C and 1.2 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 2 times more Vitamin B6 and 4.5 times more Vitamin E than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Russian Salad Dressing vs Reduced Fat Commercial Italian Salad Dressing:

• Reduced Fat Commercial Italian Salad Dressing contains 4 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 3.5 times more Selenium, 2.7 times more Sodium and 7.2 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Copper per 500 kcal.
• Both Russian Salad Dressing as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Magnesium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Russian Salad Dressing has 1.4 times more Omega 6 than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 1.8 times more Sugars than Russian Salad Dressing.
• Both Russian Salad Dressing and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 500 kcal.
• Both Russian Salad Dressing as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose, Sucrose, Fiber and Protein in 500 kcal.