Comparing Nutrients in 1 pound Broccoli Raab VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	3.44% 100kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	41% 13g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	386% 6.17g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	12% 8.8g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	10.5% 0.14mg	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	94% 376μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	2% 1.8mg	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	49% 7.35mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	49% 490mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	2.5% 0.023mg	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	121% 9.7mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	3.94% 0.091mg	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	47.3% 331mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	325% 4872mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Reduced Calorie Italian Salad Dressing per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Reduced Calorie Italian Salad Dressing:

• 1 pound of Broccoli Raab has more Vitamin A, 16.2 times more Vitamin B1, 12.9 times more Vitamin B2, 61.1 times more Vitamin B3, more Vitamin B5, 5.7 times more Vitamin B6, 27.7 times more Vitamin B9, 50.5 times more Vitamin C, 2.7 times more Vitamin E and 17.9 times more Vitamin K than Reduced Calorie Italian Salad Dressing.
• While 1 lb of Reduced Calorie Italian Salad Dressing contains more Vitamin B12 than Raw Broccoli Raab.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Reduced Calorie Italian Salad Dressing:

• 1 pound of Broccoli Raab has 18 times more Calcium, 8.4 times more Copper, 16.5 times more Iron, 11 times more Magnesium, 19.8 times more Manganese, 10.4 times more Phosphorus, 5.9 times more Potassium, 19.3 times more Zinc and 1.3 times more Water than Reduced Calorie Italian Salad Dressing.
• While 1 lb of Reduced Calorie Italian Salad Dressing contains 1.6 times more Selenium and 32.5 times more Sodium than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 13.5 times more Fiber and 10.6 times more Protein than Reduced Calorie Italian Salad Dressing.
• While 1 lb of Reduced Calorie Italian Salad Dressing contains 9.1 times more Energy, 40.8 times more Fat, 34.7 times more Saturated Fat, 7.2 times more Omega 3, 351.7 times more Omega 6, 2.4 times more Carbohydrate and 5.1 times more Sugars than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein