Comparing Nutrients in 1 kilogram Russian Salad Dressing VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	122% 3550kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	74.7% 24g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1088% 17.4g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	770% 131g	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	245% 319g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	244% 177g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	12.5% 50μg	168% 670μg	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	66.7% 60mg	627% 564mg	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	221% 33.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	448% 537μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	42.2% 0.38mg	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	75% 6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	128% 2.94mg	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	28.6% 200mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	755% 11330mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	10.4% 385g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Russian Salad Dressing vs Frozen Chopped Broccoli:

• Russian Salad Dressing has 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 13.4 times more Vitamin B9, 9.4 times more Vitamin C and 1.5 times more Vitamin K than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Russian Salad Dressing vs Frozen Chopped Broccoli:

• Russian Salad Dressing has 1.5 times more Copper and 47.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Selenium, 2.2 times more Zinc and 2.4 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Russian Salad Dressing has 13.7 times more Energy, 90.3 times more Fat, 54.3 times more Saturated Fat, 16.6 times more Omega 3, 422.2 times more Omega 6, 6.7 times more Carbohydrate and 13.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Fiber and 4.1 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.