Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Energy	144% 4190kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1800% 29g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	240% 174g	19% 14g	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	85% 61.5g	10.2% 7.4g	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	% 65.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 40g	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	154% 2mg	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	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	333% 50mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	40% 3.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	24% 893g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin B12 and 3.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Boiled and Drained Broccoli have similar amounts of Vitamin K per 1 kg.
• Both Commercial French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

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

• Commercial French Salad Dressing has 16.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 3.1 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium, more Selenium, 3.8 times more Zinc and 2.3 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing has 12 times more Energy, 95.3 times more Fat, 77.1 times more Saturated Fat, 24.2 times more Omega 3, 393 times more Omega 6, 2.6 times more Carbohydrate, 12.5 times more Sugars and 8.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber and 2.7 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.