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

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	63% 1822kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	183% 178g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	679% 11g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	427% 72.6g	0.86% 0.15g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	87.3% 63.3g	8.05% 5.83g	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	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	% 26.6g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10% 91μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 482μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	16% 0.14mg	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	39.7% 3.18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.92% 145g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing no Salt VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial French Salad Dressing no Salt versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Commercial French Salad Dressing no Salt have 3.1 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.5 times more Vitamin A, 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 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 Frozen Broccoli Spears provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Commercial French Salad Dressing no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 oz of Frozen Broccoli Spears contain 1.7 times more Calcium, more Copper, 3.2 times more Magnesium, 12.2 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium, more Selenium and 2.5 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Frozen Broccoli Spears contain similar levels of Iron and Zinc per 14 ounces.
• 14 ounces of Commercial French Salad Dressing no Salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial French Salad Dressing no Salt have 15.8 times more Energy, 131.8 times more Fat, 108.6 times more Saturated Fat, 21.9 times more Omega 3, 494.4 times more Omega 6, 2.9 times more Carbohydrate and 10.9 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Fiber and 4 times more Protein than Commercial French Salad Dressing no Salt.
• 14 ounces of Commercial French Salad Dressing no Salt provide inadequate amounts of Fiber and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6