Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	3.83% 111kcal	94% 2731kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	318% 309g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	134% 43g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1233% 19.7g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	947% 161g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	0.92% 1.2g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.64% 1.2g	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	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	3.05% 0.04mg	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	55.6% 222μg	0% 0μg	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	177% 159mg	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	35% 5.24mg	312% 46.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	0% 0mg	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	30.3% 2.42mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.73% 360g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS No Cholesterol Mayonnaise Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of No Cholesterol Mayonnaise Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs No Cholesterol Mayonnaise Dressing:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 45.8 times more Vitamin B3, 13 times more Vitamin B6, more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• While 14 oz of No Cholesterol Mayonnaise Dressing contain 8.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs No Cholesterol Mayonnaise Dressing:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium, more Copper, 2.7 times more Iron, 13 times more Magnesium, 2 times more Phosphorus, 10.1 times more Potassium, 2.2 times more Zinc and 4.2 times more Water than No Cholesterol Mayonnaise Dressing.
• While 14 oz of No Cholesterol Mayonnaise Dressing contain 2.3 times more Selenium and 44.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of No Cholesterol Mayonnaise Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 17.8 times more Carbohydrate, 4.9 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While 14 oz of No Cholesterol Mayonnaise Dressing contain 24.6 times more Energy, 648.3 times more Fat, 599.1 times more Saturated Fat, 118.3 times more Omega 3 and 3120.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of No Cholesterol Mayonnaise Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein