Comparing Nutrients in 1 kilogram Broccoli VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	11.7% 340kcal	237% 6880kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	802% 778g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	337% 108g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3106% 49.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2386% 406g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	2.3% 3g	130g per day for Men 19-50 years
Sugars	23.4% 17g	4.14% 3g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	0% 0g	38g per day for Men 19-50 years
Protein	50.4% 28g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	7.7% 0.1mg	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	158% 630μg	0% 0μg	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	991% 892mg	0% 0mg	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	52% 7.8mg	786% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	47% 470mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	0% 0mg	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	91% 7.3mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	94% 660mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24% 893g	5.86% 217g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 2 times more Vitamin B2, 63.9 times more Vitamin B3, 17.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 15.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has 6.7 times more Calcium, more Copper, 3.2 times more Iron, 21 times more Magnesium, 2.6 times more Phosphorus, 22.6 times more Potassium, 1.6 times more Selenium, 3.2 times more Zinc and 4.1 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 14.7 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 22.1 times more Carbohydrate, 5.7 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 20.2 times more Energy, 210.3 times more Fat, 94.6 times more Saturated Fat, 78.9 times more Omega 3 and 827.9 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.