Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cottonseed Oil French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	4.38% 127kcal	99% 2862kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	258% 82.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	NA	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	34% 136μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	23% 231mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	NA	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	34.6% 2.77mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	NA	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	NA	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	35.6% 249mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	199% 2985mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	NA	11mg per day for Men 19-50 years
Water	11% 411g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cottonseed Oil French Salad Dressing per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3 and more Vitamin C than Cottonseed Oil French Salad Dressing.
• 1 pound of Cottonseed Oil French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• 1 pound of Boiled Spears Frozen Broccoli has 8.5 times more Calcium, 3.1 times more Iron, 18.3 times more Phosphorus, 7.5 times more Potassium and 3.7 times more Water than Cottonseed Oil French Salad Dressing.
• While 1 lb of Home Recipe of French Salad Dressing with Cottonseed Oil contains 27.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cottonseed Oil French Salad Dressing contain similar levels of Selenium per one pound.
• 1 pound of Cottonseed Oil French Salad Dressing lack sufficient amounts of Calcium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.6 times more Carbohydrate, more Fiber and 31 times more Protein than Cottonseed Oil French Salad Dressing.
• While 1 lb of Home Recipe of French Salad Dressing with Cottonseed Oil contains 22.5 times more Energy, 638.2 times more Fat and 1011.1 times more Saturated Fat than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cottonseed Oil French Salad Dressing provide inadequate amounts of Fiber and Protein