Comparing Nutrients in 1 kilogram Reduced Calorie French Salad Dressing VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie French Salad Dressing	1%	52%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Reduced Calorie French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Energy	78.3% 2270kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	58.5% 18.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	553% 8.84g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	390% 66.3g	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	208% 270g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	358% 259g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	0% 0g	87% 33g	38g per day for Men 19-50 years
Protein	7.14% 4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	5% 20μg	270% 1080μg	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	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	191% 28.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	50% 4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	20% 140mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	536% 8040mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16% 590g	24% 893g	3700g per day for Men 19-50 years

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

• Reduced Calorie French Salad Dressing has 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 23.7 times more Vitamin B5, more Vitamin B6, 54 times more Vitamin B9, more Vitamin C and 29.4 times more Vitamin K than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Reduced Calorie French Salad Dressing has 19.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 6.1 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 4.8 times more Phosphorus, 3.7 times more Potassium, 2.5 times more Zinc and 1.5 times more Water than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing and Boiled and Drained Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Calorie French Salad Dressing has 6.5 times more Energy, 31.7 times more Fat, 23.7 times more Saturated Fat, 7.4 times more Omega 3, 130 times more Omega 6, 3.8 times more Carbohydrate and 18.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and 6 times more Protein than Reduced Calorie French Salad Dressing.
• Both Reduced Calorie French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.