Comparing Nutrients in 1 pound Broccoli VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	71.8% 2082kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	776% 12.4g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	488% 83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	100% 72.3g	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	4.25% 3.1g	33.5% 24.3g	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	% 30.4g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 17.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	23% 12.8g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	459% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	4.14% 0.095mg	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	42.8% 299mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 405g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Commercial French Salad Dressing no Salt:

• Raw Broccoli has 1.3 times more Vitamin A, 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 5.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Commercial French Salad Dressing no Salt have similar amounts of Vitamin K per 1 lb.
• Both Raw Broccoli as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Commercial French Salad Dressing no Salt:

• Raw Broccoli has 2 times more Calcium, more Copper, 4.2 times more Magnesium, 10 times more Manganese, 3.5 times more Phosphorus, 4.7 times more Potassium, more Selenium, more Sodium, 1.4 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• Both Raw Broccoli and Commercial French Salad Dressing no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Fiber and 3.7 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 13.5 times more Energy, 121.1 times more Fat, 49.5 times more Saturated Fat, 43.4 times more Omega 3, 373.3 times more Omega 6, 2.3 times more Carbohydrate, 9.4 times more Sugars and 7.9 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.