Comparing Nutrients in 1 pound Broccoli VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	5.3% 154kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	112% 146g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	103% 74.6g	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	31.6% 23g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 25g	g per day for Men 19-50 years
Fiber	31% 11.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	23% 12.8g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.18% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0.18% 0.009mg	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	16% 63.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	61% 0.55mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	4.73% 0.11mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	258% 3869mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11% 405g	7.97% 295g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Fat-free French Salad Dressing:

• Raw Broccoli has 7.8 times more Vitamin A, 6.5 times more Vitamin B1, 4.5 times more Vitamin B2, 5.7 times more Vitamin B3, 286.5 times more Vitamin B5, more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and 1016 times more Vitamin K than Fat-free French Salad Dressing.
• Both Raw Broccoli as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Fat-free French Salad Dressing:

• Raw Broccoli has 9.4 times more Calcium, 1.3 times more Iron, 7 times more Magnesium, 8.8 times more Manganese, more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium, 4.1 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 2.5 times more Copper and 25.8 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.5 times more Omega 3 and 14.1 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 3.9 times more Energy, 4.8 times more Carbohydrate, 9.7 times more Sugars and 7.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Fat-free French Salad Dressing have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.