Comparing Nutrients in 1 kilogram Spray-style Salad Dressing VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Spray-style Salad Dressing	0%	59%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Spray-style Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57% 1650kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	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	128% 166g	41% 53.5g	130g per day for Men 19-50 years
Sugars	197% 143g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Spray-style Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spray-style Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	22.5% 1.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	70% 490mg	700mg per day for Men 19-50 years
Potassium	NA	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	735% 11020mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	NA	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19% 710g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spray-style Salad Dressing vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 57.3 times more Vitamin C than Assorted Flavors Spray-style Salad Dressing.

Comparing minerals per 1 kilogram for Spray-style Salad Dressing vs Cooked Chopped Frozen Broccoli:

• Assorted Flavors Spray-style Salad Dressing have 100.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 3.4 times more Iron and 1.3 times more Water than Assorted Flavors Spray-style Salad Dressing.

Comparison of macro-nutrients per 1 kilogram:

• Assorted Flavors Spray-style Salad Dressing have 5.9 times more Energy, 89.6 times more Fat, 91.3 times more Saturated Fat, 3.1 times more Carbohydrate and 9.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10 times more Fiber and 19.4 times more Protein than Assorted Flavors Spray-style Salad Dressing.
• Both Assorted Flavors Spray-style Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.