Comparing Nutrients in 1 kilogram No Cholesterol Mayonnaise Dressing VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
No Cholesterol Mayonnaise Dressing	0%	100%	0%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	237% 6880kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	802% 778g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	337% 108g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3106% 49.7g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2386% 406g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 3g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	100% 1.3mg	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	0% 0μg	75% 300μg	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	0% 0mg	446% 401mg	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	786% 118mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	47.8% 0.43mg	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	28.8% 2.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.25mg	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	35.7% 250mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	5.86% 217g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: No Cholesterol Mayonnaise Dressing VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of No Cholesterol Mayonnaise Dressing versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of No Cholesterol Mayonnaise Dressing has 8.9 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 45.8 times more Vitamin B3, 13 times more Vitamin B6, more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• 1 kilogram of No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both No Cholesterol Mayonnaise Dressing as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of No Cholesterol Mayonnaise Dressing has 20.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7.3 times more Calcium, more Copper, 2.7 times more Iron, 20 times more Magnesium, 2.2 times more Phosphorus, 12.9 times more Potassium, 2.3 times more Zinc and 4.2 times more Water than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing and Boiled Spears Frozen Broccoli contain similar levels of Selenium per one kilogram.
• 1 kilogram of No Cholesterol Mayonnaise Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of No Cholesterol Mayonnaise Dressing has 24.6 times more Energy, 707.3 times more Fat, 599.1 times more Saturated Fat, 118.3 times more Omega 3 and 3120.7 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17.9 times more Carbohydrate, 4.9 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• 1 kilogram of No Cholesterol Mayonnaise Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6