Comparing Nutrients in 300 calories Boiled Broccoli VS Fat-free French Salad Dressing

Weight per 300 calories

• Boiled Broccoli: 857g
• Fat-free French Salad Dressing: 227g

Fat-free French Salad Dressing has 3.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Boiled Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	56% 73g	130g per day for Men 19-50 years
Sugars	16.4% 12g	51.6% 37.4g	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	8.75% 6.34g	16% 11.5g	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	% 4.2g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 12.5g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	13% 5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	4.55% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	0.091% 0.005mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	231% 926μg	7.95% 32μg	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	618% 556mg	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	83% 12.4mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	34.3% 343mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1.62% 6.8mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	2.37% 0.055mg	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	82% 574mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	129% 1939mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	2.07% 0.23mg	11mg per day for Men 19-50 years
Water	20.7% 765g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Fat-free French Salad Dressing:

• Boiled and Drained Broccoli has 72.6 times more Vitamin A, 21.6 times more Vitamin B1, 17.8 times more Vitamin B2, 18.6 times more Vitamin B3, 1161.6 times more Vitamin B5, more Vitamin B6, 29.1 times more Vitamin B9, more Vitamin C, 273.4 times more Vitamin E and 5321.5 times more Vitamin K than Fat-free French Salad Dressing.
• Both Boiled and Drained Broccoli as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Fat-free French Salad Dressing:

• Boiled and Drained Broccoli has 30.2 times more Calcium, 1.9 times more Copper, 4.4 times more Iron, 26.4 times more Magnesium, 30.5 times more Manganese, more Phosphorus, 13.2 times more Potassium, 3 times more Selenium, 17 times more Zinc and 5.2 times more Water than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 5.5 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 5.7 times more Fat, 24.9 times more Omega 3, 5.7 times more Fiber and 44.9 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 3.1 times more Sugars and 1.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Fat-free French Salad Dressing have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Fat-free French Salad Dressing have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.