Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	15% 4.74g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	216% 3.45g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	48.4% 35g	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	7.83% 2.98g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	123% 1107μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	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	4.47% 18μg	2.5% 9.92μg	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	5.95% 5.36mg	13.2% 12mg	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	9.8% 1.47mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.8% 0.12mg	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	16% 1.27mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	5.44% 0.13mg	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	6.8% 47.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	150% 2248mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5% 184g	2.07% 76.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Russian Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Russian Salad Dressing:

• 7 ounces of Canned Carrots with Salt have 19.2 times more Vitamin A and 1.8 times more Vitamin B9 than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B5, 2.2 times more Vitamin C, 4.5 times more Vitamin E and 5.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Russian Salad Dressing provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Drained Canned Carrots with Salt as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Russian Salad Dressing:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 1.8 times more Copper, 7.1 times more Manganese and 2.4 times more Water than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 4 times more Selenium and 4.7 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Russian Salad Dressing contain similar levels of Iron, Phosphorus and Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.1 times more Fiber than Russian Salad Dressing.
• While 7 oz of Russian Salad Dressing contain 14.2 times more Energy, 137.8 times more Fat, 66.4 times more Saturated Fat, 158.3 times more Omega 3, 165.7 times more Omega 6, 5.8 times more Carbohydrate and 7.1 times more Sugars than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Russian Salad Dressing provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Russian Salad Dressing provide inadequate amounts of Protein in seven ounces.