Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Commercial Italian Salad Dressing

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Commercial Italian Salad Dressing: 125g

Commercial Italian Salad Dressing has 8.6 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is above average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	11.7% 15g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	18.6% 13.5g	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	10% 7.28g	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	% 5.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	84.6% 32g	0% 0g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	0.92% 0.51g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	6.15% 0.08mg	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	80.4% 321μg	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	477% 430mg	0.56% 0.5mg	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	94% 14mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	54.6% 546mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	2.64% 0.024mg	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	81.7% 6.54mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	1.5% 6.25mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	1.7% 0.039mg	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	84% 589mg	2.68% 18.8mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	26.3% 972g	2.14% 79.3g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Commercial Italian Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Commercial Italian Salad Dressing?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Commercial Italian Salad Dressing:

• 300 calories of Boiled Spears Frozen Broccoli have 218.6 times more Vitamin A, 23.6 times more Vitamin B1, more Vitamin B2, 30 times more Vitamin B3, more Vitamin B5, 17.4 times more Vitamin B6, more Vitamin B9, 859.3 times more Vitamin C, 5.2 times more Vitamin E and 13.5 times more Vitamin K than Commercial Italian Salad Dressing.
• 300 calories 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 Boiled and Drained Spears Frozen Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Commercial Italian Salad Dressing:

• 300 calories of Boiled Spears Frozen Broccoli have 33.6 times more Calcium, 19.4 times more Copper, 20.1 times more Iron, 34.3 times more Magnesium, 89.9 times more Manganese, 31.4 times more Phosphorus, 18.4 times more Potassium, 8.1 times more Selenium, 36.7 times more Zinc and 12.3 times more Water than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 4.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 3.8 times more Carbohydrate, more Fiber and 64.8 times more Protein than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 22.4 times more Fat, 19.1 times more Saturated Fat, 4.1 times more Omega 3 and 83 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Commercial Italian Salad Dressing offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein