Comparing Nutrients in 14 ounces Commercial French Salad Dressing VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Broccoli	27%	8%	65%

Macro Nutrients

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Energy	57.3% 1663kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	160% 155g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	714% 11.4g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	468% 79.5g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	95% 69g	9.3% 6.75g	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	33.7% 24.4g	3.72% 2.7g	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	% 26g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53.4% 0.69mg	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	0% 0μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	393% 354mg	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	132% 20mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	21.6% 0.19mg	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	16% 1.27mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	36.2% 0.83mg	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	14% 99mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.2% 156g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial French Salad Dressing vs Broccoli:

• Commercial French Salad Dressing has more Vitamin B12 and 6.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Broccoli have similar amounts of Vitamin K per 14 oz.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Commercial French Salad Dressing vs Broccoli:

• Commercial French Salad Dressing has 20 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium, more Selenium, 3.4 times more Zinc and 2.3 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Commercial French Salad Dressing has 12.3 times more Energy, 105.6 times more Fat, 53.4 times more Saturated Fat, 45.7 times more Omega 3, 409 times more Omega 6, 2.8 times more Carbohydrate, 10.3 times more Sugars and 9 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.