Comparing Nutrients in 1 kilogram Reduced Fat Commercial Italian Salad Dressing VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	35% 1020kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	69% 66.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.33g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	286% 4.6g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	24% 31g	130g per day for Men 19-50 years
Sugars	126% 92g	8.55% 6.2g	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	69.7% 50.5g	3.3% 2.4g	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	% 35.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	73.7% 28g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	169% 2.2mg	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	7.5% 30μg	178% 710μg	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	411% 370mg	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	285% 42.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	83.3% 0.75mg	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	31.3% 2.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	165% 3.8mg	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	17% 120mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	594% 8910mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	21.7% 801g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Fat Commercial Italian Salad Dressing VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Reduced Fat Commercial Italian Salad Dressing versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Reduced Fat Commercial Italian Salad Dressing vs Cooked Broccoli Raab:

• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing has 1.7 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 14.1 times more Vitamin B1, 17.5 times more Vitamin B2, 21.4 times more Vitamin B3, more Vitamin B5, 4 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 20.5 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Reduced Fat Commercial Italian Salad Dressing as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Reduced Fat Commercial Italian Salad Dressing vs Cooked Broccoli Raab:

• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing has 1.2 times more Selenium and 15.9 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 7.9 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 6.8 times more Magnesium, 13.1 times more Manganese, 6.8 times more Phosphorus, 3.8 times more Potassium and 9 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing has 4.1 times more Energy, 12.8 times more Fat, 9.4 times more Saturated Fat, 2.3 times more Omega 3, 89.5 times more Omega 6, 3.2 times more Carbohydrate, 14.8 times more Sugars and 21 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Fiber and 9.8 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6