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

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	80.3% 2330kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	731% 11.7g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	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	225% 293g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	392% 285g	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	172% 125g	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	% 157g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	5% 20μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	109% 8.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	23% 160mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	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	20% 300mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	14.7% 543g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Fat French Salad Dressing no Salt VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Reduced Fat French Salad Dressing no Salt 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 Reduced Fat French Salad Dressing no Salt vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Reduced Fat French Salad Dressing no Salt has 2.2 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 10.5 times more Vitamin B5, 2.4 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C and 18.4 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing no Salt and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Reduced Fat French Salad Dressing no Salt have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Reduced Fat French Salad Dressing Without Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Reduced Fat French Salad Dressing no Salt has 3.7 times more Copper, 1.4 times more Iron and 1.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 4.6 times more Calcium, 2.5 times more Magnesium, 3 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Zinc and 1.7 times more Water than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing no Salt and Boiled Spears Frozen Broccoli contain similar levels of Selenium per one kilogram.
• 1 kilogram of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Reduced Fat French Salad Dressing no Salt has 8.3 times more Energy, 122.4 times more Fat, 61.1 times more Saturated Fat, 27.9 times more Omega 3, 296.8 times more Omega 6, 5.5 times more Carbohydrate and 19.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.7 times more Fiber and 5.3 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• 1 kilogram of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6