Comparing Nutrients in 1 pound Boiled Broccoli VS Reduced Fat French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Boiled Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	5.47% 159kcal	34.7% 1007kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	54% 52.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	254% 4.06g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	79% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	109% 142g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	105% 76.5g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	39% 349μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	19% 0.25mg	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	122% 490μg	2.27% 9.07μg	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	327% 294mg	24% 21.8mg	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	44% 6.58mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	67.3% 80.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	80.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	2.05% 82μg	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	38% 3.04mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	21.7% 0.5mg	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	43.4% 304mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	253% 3801mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	6.65% 246g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Reduced Fat French Salad Dressing per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Reduced Fat French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Reduced Fat French Salad Dressing:

• 1 pound of Boiled Broccoli has 2.9 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, more Vitamin B5, 3.6 times more Vitamin B6, 54 times more Vitamin B9, 13.5 times more Vitamin C, 1.5 times more Vitamin E and 7.9 times more Vitamin K than Reduced Fat French Salad Dressing.
• Both Boiled Broccoli and Reduced Fat French Salad Dressing provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Reduced Fat French Salad Dressing:

• 1 pound of Boiled Broccoli has 3.6 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Zinc and 1.6 times more Water than Reduced Fat French Salad Dressing.
• While 1 lb of Reduced Fat French Salad Dressing contains 2.6 times more Copper and 20.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Reduced Fat French Salad Dressing contain similar levels of Iron and Selenium per one pound.
• 1 pound of Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled and Drained Broccoli as well as Reduced Fat French Salad Dressing lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 2.2 times more Fiber and 4.1 times more Protein than Reduced Fat French Salad Dressing.
• While 1 lb of Reduced Fat French Salad Dressing contains 6.3 times more Energy, 28.1 times more Fat, 10.7 times more Saturated Fat, 7.5 times more Omega 3, 58 times more Omega 6, 4.3 times more Carbohydrate and 12.1 times more Sugars than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Reduced Fat French Salad Dressing provide inadequate amounts of Protein