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

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Energy	82.8% 2400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	931% 15g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	544% 92g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	22% 28.5g	130g per day for Men 19-50 years
Sugars	149% 108g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 1.1g	g per day for Men 19-50 years
Fiber	0% 0g	71% 27g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	662% 9930mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	17% 634g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Commercial Italian Salad Dressing has 1.4 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 8.1 times more Vitamin B1, more Vitamin B2, 9.3 times more Vitamin B3, more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9, 50.5 times more Vitamin C and 4 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Commercial Italian Salad Dressing has 2 times more Selenium and 30.1 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.3 times more Calcium, 2.2 times more Copper, 8.2 times more Iron, 4.4 times more Magnesium, 12.7 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 11 times more Zinc and 1.5 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 Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Italian Salad Dressing has 10.9 times more Energy, 43.1 times more Fat, 35.5 times more Saturated Fat, 7.9 times more Omega 3, 318.7 times more Omega 6, 4.3 times more Carbohydrate, 28.3 times more Sugars and 34.2 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Fiber and 7.7 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6