Comparing Nutrients in 1 kilogram Sweet and Sour Salad Dressing VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Sweet and Sour Salad Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26% 957g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet and Sour Salad Dressing VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet and Sour Salad Dressing versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweet and Sour Salad Dressing has 1.9 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears 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, 15 times more Vitamin B9, 5 times more Vitamin C and 2.2 times more Vitamin K than Sweet and Sour Salad Dressing.
• 1 kilogram of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Sweet and Sour Salad Dressing as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet and Sour Salad Dressing vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Sweet and Sour Salad Dressing has 8.7 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Calcium, 4.3 times more Copper, 15.3 times more Iron, 6.7 times more Magnesium, 5.4 times more Manganese, 18.3 times more Phosphorus, 5.5 times more Potassium and 15 times more Zinc than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Boiled Spears Frozen Broccoli contain similar levels of Selenium and Water per one kilogram.
• 1 kilogram of Sweet and Sour Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet and Sour Salad Dressing has 2.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 1.4 times more Carbohydrate, more Fiber and 31 times more Protein than Sweet and Sour Salad Dressing.
• 1 kilogram of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Fiber and Protein
• Both Sweet and Sour Salad Dressing as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.