Comparing Nutrients in 300 calories Broccoli Raab VS Sweet and Sour Salad Dressing

Weight per 300 calories

• Broccoli Raab: 1364g
• Sweet and Sour Salad Dressing: 2000g

Broccoli Raab has 1.5 times more energy per 100g than Sweet and Sour Salad Dressing. It has very low energy density when compared to other foods. Sweet and Sour Salad Dressing having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Sweet and Sour Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Broccoli Raab	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	57% 74g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	102% 74g	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	3.2% 2.3g	NA	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	15.4% 0.2mg	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	283% 1132μg	10% 40μg	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	306% 275mg	180% 162mg	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	147% 22mg	341% 51.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	660% 792μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	147% 1473mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	22.2% 0.2mg	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	365% 29mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	52% 1.2mg	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	142% 995mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	34% 1262g	51.7% 1914g	3700g per day for Men 19-50 years

Broccoli Raab VS Sweet And Sour Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Sweet and Sour Salad Dressing?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Sweet and Sour Salad Dressing:

• 300 calories of Broccoli Raab have more Vitamin A, 11 times more Vitamin B1, more Vitamin B2, 13.9 times more Vitamin B3, 8.1 times more Vitamin B5, 11.7 times more Vitamin B6, 28.3 times more Vitamin B9, 1.7 times more Vitamin C and 3.9 times more Vitamin K than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 2.3 times more Vitamin E than Raw Broccoli Raab.
• 300 calories of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Broccoli Raab as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Sweet and Sour Salad Dressing:

• 300 calories of Broccoli Raab have 18.4 times more Calcium, 2.9 times more Copper, 36.5 times more Iron, 5 times more Magnesium, 4.5 times more Manganese, 16.6 times more Phosphorus, 4 times more Potassium and 26.3 times more Zinc than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 2.3 times more Selenium, 9.2 times more Sodium and 1.5 times more Water than Raw Broccoli Raab.
• 300 calories of Sweet and Sour Salad Dressing lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have more Fat, more Omega 3, more Fiber and 21.6 times more Protein than Sweet and Sour Salad Dressing.
• While 300 kcal of Sweet and Sour Salad Dressing contain 1.9 times more Carbohydrate and 14.3 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet and Sour Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Sweet and Sour Salad Dressing provide inadequate amounts of Omega 6 in 300 calories.