Comparing Nutrients in 300 calories Broccoli VS No Cholesterol Mayonnaise Dressing

Weight per 300 calories

• Broccoli: 882g
• No Cholesterol Mayonnaise Dressing: 43.6g

No Cholesterol Mayonnaise Dressing has 20.2 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or No Cholesterol Mayonnaise Dressing?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	135% 2.17g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	0.1% 0.13g	130g per day for Men 19-50 years
Sugars	20.7% 15g	0.18% 0.13g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	0% 0g	38g per day for Men 19-50 years
Protein	44.4% 25g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	0.36% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0.027% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	0.34% 0.004mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	34.3% 5.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	8.98% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	41.5% 415mg	0.31% 3.05mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	0% 0mg	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	80.5% 6.44mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	0.1% 0.44mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	NA	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	83% 582mg	1.56% 11mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	0.18% 6.1mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.26% 9.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has more Vitamin A, 143.7 times more Vitamin B1, 39.5 times more Vitamin B2, 1293 times more Vitamin B3, 354.1 times more Vitamin B6, more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 83.2 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has 135.9 times more Calcium, more Copper, 64.2 times more Iron, 424.9 times more Magnesium, 53.4 times more Phosphorus, 456.7 times more Potassium, 31.6 times more Selenium, 1.4 times more Sodium, 63.8 times more Zinc and 83.3 times more Water than No Cholesterol Mayonnaise Dressing.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 447.9 times more Carbohydrate, 114.7 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 10.4 times more Fat, 4.7 times more Saturated Fat, 3.9 times more Omega 3 and 40.9 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and No Cholesterol Mayonnaise Dressing have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.