Comparing Nutrients in 1 kilogram Sweet and Sour Salad Dressing VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet and Sour Salad Dressing	3%	0%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet and Sour Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	28.5% 37g	41% 53.5g	130g per day for Men 19-50 years
Sugars	51% 37g	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	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	1.8% 1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sweet and Sour Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	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	3.75% 0.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	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	5% 20μg	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	90% 81mg	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	171% 25.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	330% 396μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet and Sour Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	5% 0.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	4.3% 30mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 957g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet and Sour Salad Dressing vs Cooked Chopped Frozen Broccoli:

• Sweet and Sour Salad Dressing has 1.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, more Vitamin B2, 7.6 times more Vitamin B3, 10.1 times more Vitamin B5, 13 times more Vitamin B6, 28 times more Vitamin B9, 5 times more Vitamin C and 2.2 times more Vitamin K than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet and Sour Salad Dressing vs Cooked Chopped Frozen Broccoli:

• Sweet and Sour Salad Dressing has 2.3 times more Selenium and 18.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 3.4 times more Copper, 15.3 times more Iron, 4.3 times more Magnesium, 3.7 times more Manganese, 16.3 times more Phosphorus, 4.3 times more Potassium and 14 times more Zinc than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet and Sour Salad Dressing has 2.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 1.4 times more Carbohydrate, more Fiber and 31 times more Protein than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.