Comparing Nutrients in 1 pound Russian Salad Dressing VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Russian Salad Dressing	1%	64%	35%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	55.5% 1610kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	494% 7.9g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	349% 59.4g	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	111% 145g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	111% 80g	8.45% 6.12g	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	NA	5.2% 3.76g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.4% 0.59mg	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	5.67% 22.7μg	76% 304μg	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	30.2% 27.2mg	284% 256mg	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	100% 15mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russian Salad Dressing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	19% 0.17mg	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	34% 2.72mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	58% 1.33mg	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	13% 91mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	343% 5139mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	4.72% 175g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Russian Salad Dressing vs Frozen Chopped Broccoli:

• Russian Salad Dressing has 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6, 13.4 times more Vitamin B9, 9.4 times more Vitamin C and 1.5 times more Vitamin K than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Russian Salad Dressing vs Frozen Chopped Broccoli:

• Russian Salad Dressing has 1.5 times more Copper and 47.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Selenium, 2.2 times more Zinc and 2.4 times more Water than Russian Salad Dressing.
• Both Russian Salad Dressing and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Russian Salad Dressing has 13.7 times more Energy, 90.3 times more Fat, 54.3 times more Saturated Fat, 16.6 times more Omega 3, 422.2 times more Omega 6, 6.7 times more Carbohydrate and 13.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Fiber and 4.1 times more Protein than Russian Salad Dressing.
• Both Russian Salad Dressing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.