Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli VS Cottonseed Oil French Salad Dressing

Weight per 100 calories

• Boiled Spears Frozen Broccoli: 357g
• Cottonseed Oil French Salad Dressing: 16g

Home Recipe of French Salad Dressing with Cottonseed Oil has 22.5 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is very high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Cottonseed Oil French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	0.41% 0.54g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	NA	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	28% 10.7g	0% 0g	38g per day for Men 19-50 years
Protein	19.8% 11g	0.028% 0.016g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	0.13% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	0.24% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	0.13% 0.021mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	NA	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	26.8% 107μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	18.2% 182mg	0.095% 0.95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	27.2% 2.18mg	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	NA	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	28% 196mg	0.068% 0.48mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	0.11% 3.8mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	0.46% 0.25μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	NA	11mg per day for Men 19-50 years
Water	8.76% 324g	0.1% 3.84g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Cottonseed Oil French Salad Dressing Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Cottonseed Oil French Salad Dressing?

Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• 100 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 123.9 times more Vitamin B1, 91.3 times more Vitamin B2, 79.4 times more Vitamin B3 and more Vitamin C than Cottonseed Oil French Salad Dressing.
• 100 calories of Cottonseed Oil French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• 100 calories of Boiled Spears Frozen Broccoli have 191.6 times more Calcium, 68.7 times more Iron, 413.2 times more Phosphorus, 169 times more Potassium, 26.8 times more Selenium and 84.5 times more Water than Cottonseed Oil French Salad Dressing.
• Both Boiled Spears Frozen Broccoli and Cottonseed Oil French Salad Dressing contain similar levels of Sodium per 100 calories.
• 100 calories of Cottonseed Oil French Salad Dressing lack sufficient amounts of Calcium, Iron, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spears Frozen Broccoli have 35.5 times more Carbohydrate, more Fiber and 698.6 times more Protein than Cottonseed Oil French Salad Dressing.
• While 100 kcal of Home Recipe of French Salad Dressing with Cottonseed Oil contain 28.3 times more Fat and 44.9 times more Saturated Fat than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cottonseed Oil French Salad Dressing offer comparable quantities of Energy per 100 calories.
• 100 calories of Cottonseed Oil French Salad Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein