Comparing Nutrients in 14 ounces Boiled Broccoli VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%

Macro Nutrients

	Boiled Broccoli	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	37.2% 27g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0.61% 0.008mg	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	107% 429μg	3.97% 16μg	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	286% 258mg	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	38.4% 5.75mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	38% 266mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.77% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 14 ounces of Boiled Broccoli have 38.5 times more Vitamin A, 7.9 times more Vitamin B1, more Vitamin B2, 55.3 times more Vitamin B3, 100 times more Vitamin B6, 27 times more Vitamin B9, more Vitamin C and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• 14 ounces of Boiled Broccoli have 6.7 times more Calcium, 3.2 times more Copper, 6.7 times more Iron, 10.5 times more Magnesium, 2.5 times more Phosphorus, 5.9 times more Potassium and 6.4 times more Zinc than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain 1.6 times more Selenium and 18.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain similar levels of Water per 14 ounces.
• 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing lack sufficient amounts of Calcium, Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have more Omega 3, 1.7 times more Fiber and 11.9 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While 14 oz of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contain 1.8 times more Energy, 2.2 times more Carbohydrate and 4.9 times more Sugars than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing provide inadequate amounts of Omega 6 in 14 ounces.