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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	32% 925kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	290% 4.64g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	0.3% 0.052g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	156% 113g	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	68.4% 49.6g	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	% 62.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12% 107μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	39.7% 0.52mg	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	29.8% 119μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	19% 0.17mg	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	43% 3.45mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	56% 1.3mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.82% 215g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Fat French Salad Dressing no Salt VS Boiled Spears Frozen Broccoli per 14 oz

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

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

• 14 ounces of Reduced Fat French Salad Dressing no Salt have 2.2 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 10.5 times more Vitamin B5, 2.4 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C and 18.4 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing no Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Reduced Fat French Salad Dressing no Salt have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Reduced Fat French Salad Dressing no Salt have 3.7 times more Copper, 1.4 times more Iron and 1.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.6 times more Calcium, 2.5 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Zinc and 1.7 times more Water than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing no Salt and Boiled Spears Frozen Broccoli contain similar levels of Selenium per 14 ounces.
• 14 ounces of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Reduced Fat French Salad Dressing no Salt have 8.3 times more Energy, 122.4 times more Fat, 61.1 times more Saturated Fat, 27.9 times more Omega 3, 296.8 times more Omega 6, 5.5 times more Carbohydrate and 19.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Fiber and 5.3 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• 14 ounces of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6