Comparing Nutrients in 14 ounces Broccoli Raab VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	3% 87.3kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	337% 5.4g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	238% 40.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	10.6% 7.7g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	0.5% 0.079mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	9.16% 0.12mg	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	82.4% 329μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	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	43% 6.43mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	43% 429mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	2.2% 0.02mg	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	106% 8.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	3.45% 0.079mg	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	41.4% 290mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	284% 4263mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.93% 367g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Reduced Calorie Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Reduced Calorie Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Reduced Calorie Italian Salad Dressing:

• 14 ounces of Broccoli Raab have more Vitamin A, 16.2 times more Vitamin B1, 12.9 times more Vitamin B2, 61.1 times more Vitamin B3, more Vitamin B5, 5.7 times more Vitamin B6, 27.7 times more Vitamin B9, 50.5 times more Vitamin C, 2.7 times more Vitamin E and 17.9 times more Vitamin K than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Reduced Calorie Italian Salad Dressing:

• 14 ounces of Broccoli Raab have 18 times more Calcium, 8.4 times more Copper, 16.5 times more Iron, 11 times more Magnesium, 19.8 times more Manganese, 10.4 times more Phosphorus, 5.9 times more Potassium, 19.3 times more Zinc and 1.3 times more Water than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain 1.6 times more Selenium and 32.5 times more Sodium than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 13.5 times more Fiber and 10.6 times more Protein than Reduced Calorie Italian Salad Dressing.
• While 14 oz of Reduced Calorie Italian Salad Dressing contain 9.1 times more Energy, 40.8 times more Fat, 34.7 times more Saturated Fat, 7.2 times more Omega 3, 351.7 times more Omega 6, 2.4 times more Carbohydrate and 5.1 times more Sugars than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein