Comparing Nutrients in 1 pound Frozen Broccoli Spears VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	4.54% 132kcal	108% 3121kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	153% 49g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1409% 22.5g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1082% 184g	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	1.05% 1.36g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.88% 1.36g	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	24.8% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.28% 0.045mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	3.5% 0.045mg	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	107% 426μg	0% 0μg	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	344% 310mg	0% 0mg	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	41% 6.12mg	357% 53.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	0% 0mg	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	41% 3.27mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	1.87% 63.5mg	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	5.14% 77mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 411g	2.66% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS No Cholesterol Mayonnaise Dressing per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of No Cholesterol Mayonnaise Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs No Cholesterol Mayonnaise Dressing:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 7.2 times more Vitamin B1, 1.9 times more Vitamin B2, 46.2 times more Vitamin B3, 17.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• While 1 lb of No Cholesterol Mayonnaise Dressing contains 8.7 times more Vitamin E than Frozen Broccoli Spears.
• 1 pound of No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Broccoli Spears as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs No Cholesterol Mayonnaise Dressing:

• 1 pound of Frozen Broccoli Spears has 5.9 times more Calcium, more Copper, 3.1 times more Iron, 16 times more Magnesium, 2.4 times more Phosphorus, 17.9 times more Potassium, 2.6 times more Zinc and 4.2 times more Water than No Cholesterol Mayonnaise Dressing.
• While 1 lb of No Cholesterol Mayonnaise Dressing contains 28.6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and No Cholesterol Mayonnaise Dressing contain similar levels of Selenium per one pound.
• 1 pound of No Cholesterol Mayonnaise Dressing lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 17.8 times more Carbohydrate, 4.9 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While 1 lb of No Cholesterol Mayonnaise Dressing contains 23.7 times more Energy, 228.8 times more Fat, 207.4 times more Saturated Fat, 39.8 times more Omega 3 and 1096.5 times more Omega 6 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of No Cholesterol Mayonnaise Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein