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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	32% 925kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	290% 4.64g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	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	89.4% 116g	22% 28.5g	130g per day for Men 19-50 years
Sugars	156% 113g	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	68.4% 49.6g	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	% 62.3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	34.5% 13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	12% 107μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	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	11.6% 1.85mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	2% 7.94μg	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	75.7% 11.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	43% 3.45mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	9.07% 63.5mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	5.82% 215g	9.57% 354g	3700g per day for Men 19-50 years

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

• Reduced Fat French Salad Dressing Without Salt has 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 23.7 times more Vitamin B5, 3.6 times more Vitamin B6, 54 times more Vitamin B9, more Vitamin C and 29.4 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Reduced Fat French Salad Dressing Without Salt has 2.6 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Sodium, 2.3 times more Zinc and 1.6 times more Water than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Boiled and Drained Broccoli have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Reduced Fat French Salad Dressing Without Salt has 6.7 times more Energy, 32.8 times more Fat, 13.9 times more Saturated Fat, 9.8 times more Omega 3, 75.7 times more Omega 6, 4.1 times more Carbohydrate, 20.5 times more Sugars and 16.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Fiber and 4.1 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.