Comparing Nutrients in 1 kilogram Reduced Fat French Salad Dressing no Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	80.3% 2330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	731% 11.7g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	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	225% 293g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	392% 285g	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	172% 125g	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	% 157g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	29% 11g	87% 33g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	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	42.3% 0.55mg	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	NA	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 Fat French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	109% 8.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	23% 160mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	14.7% 543g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Reduced Fat French Salad Dressing no Salt vs Boiled Broccoli:

• Reduced Fat French Salad Dressing Without Salt has 2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 23.7 times more Vitamin B5, 3.6 times more Vitamin B6, 54 times more Vitamin B9, more Vitamin C and 29.4 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Reduced Fat French Salad Dressing no Salt vs Boiled Broccoli:

• Reduced Fat French Salad Dressing Without Salt has 2.6 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Sodium, 2.3 times more Zinc and 1.6 times more Water than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Boiled and Drained Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat French Salad Dressing Without Salt has 6.7 times more Energy, 32.8 times more Fat, 13.9 times more Saturated Fat, 9.8 times more Omega 3, 75.7 times more Omega 6, 4.1 times more Carbohydrate, 20.5 times more Sugars and 16.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Fiber and 4.1 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.