Comparing Nutrients in 1 kilogram Broccoli VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	11.7% 340kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	90% 29g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	850% 13.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	600% 102g	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	23.4% 17g	26.8% 19.4g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	50.4% 28g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Reduced Calorie Italian Salad 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	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	23% 0.3mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	4.44% 4mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	47% 470mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	5.56% 0.05mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	8.7% 0.2mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	9.7% 330mg	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	716% 10740mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24% 893g	19% 700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Reduced Calorie Italian Salad Dressing:

• Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 11.7 times more Vitamin B2, 32 times more Vitamin B3, more Vitamin B5, 5.8 times more Vitamin B6, 21 times more Vitamin B9, 223 times more Vitamin C, 1.3 times more Vitamin E and 8.1 times more Vitamin K than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Reduced Calorie Italian Salad Dressing:

• Raw Broccoli has 7.8 times more Calcium, 9.8 times more Copper, 5.6 times more Iron, 10.5 times more Magnesium, 10.5 times more Manganese, 9.4 times more Phosphorus, 9.6 times more Potassium, 1.6 times more Selenium, 10.3 times more Zinc and 1.3 times more Water than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 32.5 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 13 times more Fiber and 9.4 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 5.9 times more Energy, 54.1 times more Fat, 25.3 times more Saturated Fat, 21.6 times more Omega 3 and 208.2 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Reduced Calorie Italian Salad Dressing have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Raw Broccoli as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.