Comparing Nutrients in 1 kilogram Commercial Italian Salad Dressing VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Commercial Italian Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	82.8% 2400kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	931% 15g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	544% 92g	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	93% 121g	41% 53.5g	130g per day for Men 19-50 years
Sugars	149% 108g	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	80.3% 58.2g	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	% 44.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	0% 0μg	140% 560μg	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	4.44% 4mg	446% 401mg	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	146% 22mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	37.8% 0.34mg	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	32.5% 2.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	97% 2.23mg	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	21.4% 150mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	662% 9930mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	17% 634g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Italian Salad Dressing VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Commercial Italian Salad Dressing vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Commercial Italian Salad Dressing has 1.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B2, 3.5 times more Vitamin B3, more Vitamin B5, 2 times more Vitamin B6, more Vitamin B9, 100.3 times more Vitamin C and 1.6 times more Vitamin K than Commercial Italian Salad Dressing.
• 1 kilogram of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Commercial Italian Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial Italian Salad Dressing vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Commercial Italian Salad Dressing has 2.9 times more Selenium and 90.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 4 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• 1 kilogram of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Italian Salad Dressing has 8.6 times more Energy, 176 times more Fat, 163.8 times more Saturated Fat, 35.5 times more Omega 3, 711 times more Omega 6, 2.3 times more Carbohydrate and 7.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Fiber and 7.6 times more Protein than Commercial Italian Salad Dressing.
• 1 kilogram of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6