Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	55% 53.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	13.6% 4.36g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	89.4% 116g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	156% 113g	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	4.54% 3.3g	68.4% 49.6g	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	% 2.98g	% 62.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	20% 11g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	16.8% 0.22mg	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	66.5% 266μg	2% 7.94μg	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	249% 224mg	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	32.3% 4.84mg	75.7% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	70.6% 0.64mg	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	40% 3.2mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	19% 0.44mg	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	28.3% 198mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.8% 363g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Reduced Fat French Salad Dressing no Salt:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 10.7 times more Vitamin B5, 2.4 times more Vitamin B6, 33.5 times more Vitamin B9, more Vitamin C and 16.9 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 2.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Reduced Fat French Salad Dressing Without Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Reduced Fat French Salad Dressing no Salt:

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Calcium, 2.3 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 2.4 times more Zinc and 1.7 times more Water than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 4.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Reduced Fat French Salad Dressing Without Salt have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Fiber and 4.8 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 9 times more Energy, 46.4 times more Fat, 25 times more Saturated Fat, 11.1 times more Omega 3, 124.5 times more Omega 6, 6.1 times more Carbohydrate, 21.1 times more Sugars and 15.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.