Comparing Nutrients in 1 pound Broccoli VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	5.3% 154kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	247% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	42.3% 55g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	67.4% 49g	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	36.4% 26.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.4g	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	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.7% 0.59mg	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	22.3% 0.29mg	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	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	23.6% 3.54mg	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	9.58% 0.086mg	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	14.7% 1.18mg	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	6.1% 0.14mg	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	9.7% 68mg	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	300% 4504mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 405g	7.77% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Commercial Italian Salad Dressing:

• Raw Broccoli has 15.5 times more Vitamin A, 3.6 times more Vitamin B1, more Vitamin B2, 4.9 times more Vitamin B3, more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9, 223 times more Vitamin C and 1.8 times more Vitamin K than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 2.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Commercial Italian Salad Dressing:

• Raw Broccoli has 3.6 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.2 times more Magnesium, 6.8 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Selenium, 5.9 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 30.1 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has more Fiber and 6.9 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 7.1 times more Energy, 57.1 times more Fat, 25.9 times more Saturated Fat, 23.6 times more Omega 3, 188.6 times more Omega 6, 1.8 times more Carbohydrate, 6.3 times more Sugars and 8.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.