Comparing Nutrients in 1 kilogram Boiled Broccoli VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Boiled Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Energy	12% 350kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	245% 319g	130g per day for Men 19-50 years
Sugars	19% 14g	244% 177g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	18.4% 7g	38g per day for Men 19-50 years
Protein	42.5% 24g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	74.6% 0.97mg	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	270% 1080μg	12.5% 50μg	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	721% 649mg	66.7% 60mg	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	97% 14.5mg	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	27.4% 0.63mg	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	96% 670mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 893g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Russian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Russian Salad Dressing:

• 1 kilogram of Boiled Broccoli has 2.7 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 21.6 times more Vitamin B9, 10.8 times more Vitamin C and 2.6 times more Vitamin K than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 2.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Russian Salad Dressing provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Russian Salad Dressing:

• 1 kilogram of Boiled Broccoli has 3.1 times more Calcium, 2.1 times more Magnesium, 3.1 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 2 times more Zinc and 2.3 times more Water than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 27.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Russian Salad Dressing contain similar levels of Copper, Iron and Selenium per one kilogram.
• 1 kilogram of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 4.7 times more Fiber and 3.4 times more Protein than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 10.1 times more Energy, 63.9 times more Fat, 30.3 times more Saturated Fat, 14.6 times more Omega 3, 256.6 times more Omega 6, 4.4 times more Carbohydrate and 12.7 times more Sugars than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber and Protein