Comparing Nutrients in 1 kilogram Light Mayonnaise-type Salad Dressing VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Energy	54.5% 1580kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	46.4% 15g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	412% 6.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	292% 49.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	51% 66.4g	130g per day for Men 19-50 years
Sugars	92% 66.7g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	0% 0g	68.4% 26g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	135% 1.75mg	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	15% 60μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	991% 892mg	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	48% 7.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	54.4% 0.49mg	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	15% 1.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	18.6% 130mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	555% 8330mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.2% 712g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Light Mayonnaise-type Salad Dressing vs Broccoli:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 7.1 times more Vitamin B1, 3.9 times more Vitamin B2, 159.8 times more Vitamin B3, 19.4 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin K than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Raw Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Light Mayonnaise-type Salad Dressing vs Broccoli:

• Light Mayonnaise-type Salad Dressing has 25.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 3.3 times more Copper, 6.1 times more Iron, 10.5 times more Magnesium, 5.1 times more Phosphorus, 8.8 times more Potassium, 6.3 times more Selenium, 5.9 times more Zinc and 1.3 times more Water than Light Mayonnaise-type Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Light Mayonnaise-type Salad Dressing has 4.6 times more Energy, 27 times more Fat, 13 times more Saturated Fat, 10.5 times more Omega 3, 101.5 times more Omega 6, 2.5 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fiber and 4.3 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.