Comparing Nutrients in 14 ounces Commercial Italian Salad Dressing VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial Italian Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	86.4% 84g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	369% 5.9g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	216% 36.7g	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	37% 48g	22% 28.5g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	32% 23g	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	% 17.6g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 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	2.9% 1.63g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	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	19.5% 0.25mg	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	1.76% 1.6mg	286% 258mg	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	58% 8.7mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	13% 1.03mg	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	5.35% 0.12mg	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	8.5% 59.5mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	263% 3941mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	6.8% 252g	9.57% 354g	3700g per day for Men 19-50 years

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

• Commercial Italian Salad Dressing has 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 3.2 times more Vitamin B1, more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B9, 162.3 times more Vitamin C and 2.5 times more Vitamin K than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Commercial Italian Salad Dressing has 1.3 times more Selenium and 24.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 3.5 times more Potassium, 6.4 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Commercial Italian Salad Dressing has 6.9 times more Energy, 51.5 times more Fat, 37.3 times more Saturated Fat, 12.5 times more Omega 3, 181.2 times more Omega 6, 1.7 times more Carbohydrate, 7.7 times more Sugars and 7.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and 5.8 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.