Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	3.83% 111kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	86.4% 84g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	216% 36.7g	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	37% 48g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	59% 42.7g	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	32% 23g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	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	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	19.5% 0.25mg	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	1.76% 1.6mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	8.38% 0.075mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	5.35% 0.12mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	263% 3941mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.73% 360g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Commercial Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Commercial Italian Salad 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 Commercial Italian Salad Dressing:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B2, 3.5 times more Vitamin B3, more Vitamin B5, 2 times more Vitamin B6, more Vitamin B9, 100.3 times more Vitamin C and 1.6 times more Vitamin K than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 1.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Commercial Italian Salad Dressing:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 4 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 2.9 times more Selenium and 90.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Fiber and 7.6 times more Protein than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 8.6 times more Energy, 176 times more Fat, 163.8 times more Saturated Fat, 35.5 times more Omega 3, 711 times more Omega 6, 2.3 times more Carbohydrate and 7.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein