Comparing Nutrients in 5 ounces Frozen Carrots VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Energy	1.76% 51kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	34.6% 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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	112% 1006μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	10.6% 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	3.54% 14μg	1.77% 7.1μg	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	3.94% 3.54mg	9.45% 8.5mg	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	5.4% 0.81mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	63.4% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	9.13% 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	7.8% 0.62mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	3.9% 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	6.7% 46.8mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.48% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Russian Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Russian Salad Dressing:

• 5 ounces of Frozen Carrots have 24.5 times more Vitamin A, 1.5 times more Vitamin B1 and 2 times more Vitamin B9 than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin C, 5.8 times more Vitamin E and 3.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Russian Salad Dressing provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Frozen Carrots, Unprepared as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Russian Salad Dressing:

• 5 ounces of Frozen Carrots have 2.8 times more Calcium, 1.3 times more Copper, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Zinc and 2.3 times more Water than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 1.4 times more Iron, 2.3 times more Selenium and 16.7 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Russian Salad Dressing contain similar levels of Magnesium per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 5 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 4.7 times more Fiber than Russian Salad Dressing.
• While 5 oz of Russian Salad Dressing contain 9.9 times more Energy, 56.9 times more Fat, 50.9 times more Saturated Fat, 102.4 times more Omega 3, 53 times more Omega 6, 4 times more Carbohydrate and 3.7 times more Sugars than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Russian Salad Dressing provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Russian Salad Dressing provide inadequate amounts of Protein in five ounces.