Comparing Nutrients in 100 grams Boiled Carrots VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Boiled Carrots	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	1.2% 35kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	6.9% 6.68g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	7.7% 10g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	12.6% 9.16g	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	0.5% 0.36g	6.97% 5.05g	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	% 0.4g	% 3.54g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0.57g	g per day for Men 19-50 years
Fiber	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	4.23% 0.055mg	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	3.5% 14μg	0.75% 3μg	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	4% 3.6mg	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	6.87% 1.03mg	28.5% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	3% 30mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	2.1% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	1.26% 0.029mg	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	4.3% 30mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	59.4% 891mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Reduced Fat Commercial Italian Salad Dressing:

• Boiled and Drained Carrots have 852 times more Vitamin A, 5.5 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3, more Vitamin B5, 2.8 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 4.2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Vitamin K per 100 g.
• Both Boiled and Drained Carrots as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Reduced Fat Commercial Italian Salad Dressing:

• Boiled and Drained Carrots have 2 times more Calcium, 1.4 times more Iron, 2.5 times more Magnesium, 5.3 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 3.3 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 2.3 times more Selenium and 15.4 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have more Fiber and 1.9 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 2.9 times more Energy, 37.1 times more Fat, 27.8 times more Saturated Fat, 458 times more Omega 3, 31.9 times more Omega 6, 2.7 times more Sugars and 14 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Carrots as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.