Comparing Nutrients in 500 calories Spray-style Salad Dressing VS Boiled Carrots

Weight per 500 calories

• Spray-style Salad Dressing: 303g
• Boiled Carrots: 1429g

Spray-style Salad Dressing has 4.7 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 - Spray-style Salad Dressing or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Spray-style Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	15.6% 4.98g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	38.7% 50.3g	90% 117g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	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	2.4% 0.91g	113% 43g	38g per day for Men 19-50 years
Protein	0.87% 0.48g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.12mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	NA	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	6.8% 0.55mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	NA	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	223% 3339mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	NA	26% 2.86mg	11mg per day for Men 19-50 years
Water	5.8% 215g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spray-style Salad Dressing vs Boiled Carrots:

• Boiled and Drained Carrots contain 24.2 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 500 calories for Spray-style Salad Dressing vs Boiled Carrots:

• Assorted Flavors Spray-style Salad Dressing have 4 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23.6 times more Calcium, 8.9 times more Iron and 6 times more Water than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Assorted Flavors Spray-style Salad Dressing have 12.7 times more Fat and 11.6 times more Saturated Fat than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Carbohydrate, 47.1 times more Fiber and 22.4 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both Assorted Flavors Spray-style Salad Dressing as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.