Comparing Nutrients in 14 ounces Light Mayonnaise-type Salad Dressing VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Energy	21.6% 627kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	0% 0g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.099% 0.016mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	5.95% 24μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	393% 354mg	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	19% 2.86mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64.5% 77.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	21.6% 0.19mg	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	5.95% 0.48mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	7.37% 51.6mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	220% 3306mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.64% 283g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Light Mayonnaise-type Salad Dressing vs Broccoli:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 7.1 times more Vitamin B1, 3.9 times more Vitamin B2, 159.8 times more Vitamin B3, 19.4 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin K than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Light Mayonnaise-type Salad Dressing vs Broccoli:

• Light Mayonnaise-type Salad Dressing has 25.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 3.3 times more Copper, 6.1 times more Iron, 10.5 times more Magnesium, 5.1 times more Phosphorus, 8.8 times more Potassium, 6.3 times more Selenium, 5.9 times more Zinc and 1.3 times more Water than Light Mayonnaise-type Salad Dressing.

Comparison of macro-nutrients per 14 ounces:

• Light Mayonnaise-type Salad Dressing has 4.6 times more Energy, 27 times more Fat, 13 times more Saturated Fat, 10.5 times more Omega 3, 101.5 times more Omega 6, 2.5 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fiber and 4.3 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.