Comparing Nutrients in 14 ounces Broccoli VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	4.65% 135kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	50% 36.4g	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	3.72% 2.7g	27.6% 20g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 2.26g	g per day for Men 19-50 years
Fiber	27% 10.3g	0% 0g	38g per day for Men 19-50 years
Protein	20% 11g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	2.98% 12μg	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	393% 354mg	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	20.6% 3.1mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	5% 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	37.4% 262mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	236% 3536mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Broccoli has 31 times more Vitamin A, 5.9 times more Vitamin B1, 14.6 times more Vitamin B2, 6.8 times more Vitamin B3, more Vitamin B5, 3.2 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C and 8.1 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 5.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Reduced Fat Commercial Italian Salad Dressing:

• Raw Broccoli has 3.1 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 5.3 times more Magnesium, 7.2 times more Manganese, 5.5 times more Phosphorus, 3.5 times more Potassium, 1.6 times more Selenium and 6.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 27 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Fiber and 7.2 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 3 times more Energy, 18.1 times more Fat, 7.3 times more Saturated Fat, 7.3 times more Omega 3, 56.6 times more Omega 6, 1.5 times more Carbohydrate, 5.4 times more Sugars and 7.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.