Comparing Nutrients in 14 ounces Commercial French Salad Dressing no Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	63% 1822kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	183% 178g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	679% 11g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	427% 72.6g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	22% 28.5g	130g per day for Men 19-50 years
Sugars	87.3% 63.3g	7.6% 5.5g	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	29.3% 21.3g	4.05% 2.94g	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	% 26.6g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 0.32g	g per day for Men 19-50 years
Fiber	0% 0g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	107% 429μg	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	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	109% 16.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	39.7% 3.18mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	33.5% 0.77mg	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	10.8% 75.4mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.92% 145g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Commercial French Salad Dressing no Salt vs Boiled Broccoli:

• Commercial French Salad Dressing no Salt has 2.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin K per 14 oz.
• Both Commercial French Salad Dressing no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Commercial French Salad Dressing no Salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.7 times more Calcium, more Copper, 4.2 times more Magnesium, 9.2 times more Manganese, 3.5 times more Phosphorus, 4.4 times more Potassium, more Selenium, more Sodium, 1.6 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Boiled and Drained Broccoli have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercial French Salad Dressing no Salt has 13.1 times more Energy, 109.3 times more Fat, 71.5 times more Saturated Fat, 23 times more Omega 3, 358.7 times more Omega 6, 2.2 times more Carbohydrate, 11.5 times more Sugars and 7.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and 3.1 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.