Comparing Nutrients in 1 pound Commercial Italian Salad Dressing VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	37.5% 1089kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	41.8% 13.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	247% 42g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	11% 14g	130g per day for Men 19-50 years
Sugars	67.4% 49g	3.88% 2.8g	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	36.4% 26.4g	1.5% 1.1g	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	% 20g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.68g	g per day for Men 19-50 years
Fiber	0% 0g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	76.8% 1mg	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	0% 0μg	80.5% 322μg	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	2% 1.8mg	186% 168mg	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	66.2% 9.93mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	37.8% 0.34mg	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	14.7% 1.18mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	75% 1.72mg	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	9.7% 68mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	300% 4504mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.77% 288g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Italian Salad Dressing VS Cooked Broccoli Raab per 1 lb

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

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

• 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 8.5 times more Vitamin B1, more Vitamin B2, 15.4 times more Vitamin B3, more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin B9, 92.5 times more Vitamin C and 4.6 times more Vitamin K than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Cooked Broccoli Raab provide similar amounts of Vitamin E per one pound.
• 1 pound of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Commercial Italian Salad Dressing as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Commercial Italian Salad Dressing has 1.5 times more Selenium and 17.7 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 9.1 times more Calcium, 3.9 times more Copper, 4.9 times more Iron, 5.4 times more Magnesium, 12.3 times more Manganese, 5.5 times more Phosphorus, 4.1 times more Potassium, 7.7 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• 1 pound of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Commercial Italian Salad Dressing has 9.6 times more Energy, 40.6 times more Fat, 33.1 times more Saturated Fat, 7.4 times more Omega 3, 298.2 times more Omega 6, 3.9 times more Carbohydrate, 17.4 times more Sugars and 24.3 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Fiber and 9.3 times more Protein than Commercial Italian Salad Dressing.
• 1 pound of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6