Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	731% 11.7g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	225% 293g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	392% 285g	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	172% 125g	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	% 157g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	29% 11g	38g per day for Men 19-50 years
Protein	55.4% 31g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	42.3% 0.55mg	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	140% 560μg	5% 20μg	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	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	178% 1.6mg	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	76.3% 6.1mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	48% 1.1mg	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	70% 490mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	14.7% 543g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Reduced Fat French Salad Dressing no Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Reduced Fat French Salad Dressing no Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Reduced Fat French Salad Dressing no Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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, 28 times more Vitamin B9, more Vitamin C and 18.4 times more Vitamin K than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains 2.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Reduced Fat French Salad Dressing no Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Reduced Fat French Salad Dressing no Salt have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Reduced Fat French Salad Dressing no Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Calcium, 1.6 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 1.7 times more Water than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains 4.7 times more Copper, 1.4 times more Iron, 2.3 times more Selenium and 2.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.7 times more Fiber and 5.3 times more Protein than Reduced Fat French Salad Dressing no Salt.
• While 1 kg of Reduced Fat French Salad Dressing Without Salt contains 8.3 times more Energy, 112.2 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 Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein