Comparing Nutrients in 7 ounces Carrots VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Carrots	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	49% 63.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	45% 32.6g	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	1.5% 1.1g	14% 10g	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	% 1.17g	% 9.3g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 11g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	6.95% 27.8μg	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	13% 11.7mg	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	8.73% 1.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	2.07% 0.048mg	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	9.92% 69.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	113% 1693mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Fat-free French Salad Dressing:

• Raw Carrots have 208.8 times more Vitamin A, 6 times more Vitamin B1, 2.2 times more Vitamin B2, 8.8 times more Vitamin B3, 136.5 times more Vitamin B5, more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and 132 times more Vitamin K than Fat-free French Salad Dressing.
• Both Raw Carrots as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Fat-free French Salad Dressing:

• Raw Carrots have 6.6 times more Calcium, 4 times more Magnesium, 6 times more Manganese, more Phosphorus, 3.8 times more Potassium, 2.4 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 2.7 times more Copper, 1.9 times more Iron, 20 times more Selenium and 12.4 times more Sodium than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.3 times more Fiber and 4.7 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 3.2 times more Energy, 9 times more Omega 3, 3.4 times more Carbohydrate, 3.5 times more Sugars and 9.2 times more Fructose than Raw Carrots.
• Both Raw Carrots as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.