Comparing Nutrients in 300 calories Broccoli VS Reduced Fat French Salad Dressing

Weight per 300 calories

• Broccoli: 882g
• Reduced Fat French Salad Dressing: 135g

Reduced Fat French Salad Dressing has 6.5 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	23.5% 4g	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	32.5% 42g	130g per day for Men 19-50 years
Sugars	20.7% 15g	31.4% 22.8g	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	5.33% 2.03g	38g per day for Men 19-50 years
Protein	44.4% 25g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	4.05% 36.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	5.7% 0.074mg	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	0.68% 2.7μg	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	7.2% 6.5mg	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	46% 6.9mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	41.5% 415mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.61% 24.5μg	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	12.3% 0.99mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	2.57% 11mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	6.46% 0.15mg	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	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	3.93% 2.16μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	75.5% 1132mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	21.3% 788g	2% 73.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Reduced Fat French Salad Dressing:

• Raw Broccoli has 7.5 times more Vitamin A, 19.3 times more Vitamin B1, 14.7 times more Vitamin B2, 8.9 times more Vitamin B3, more Vitamin B5, 20.8 times more Vitamin B6, 205.7 times more Vitamin B9, 121.3 times more Vitamin C, 5.1 times more Vitamin E and 37.3 times more Vitamin K than Reduced Fat French Salad Dressing.
• Both Raw Broccoli as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Reduced Fat French Salad Dressing:

• Raw Broccoli has 27.9 times more Calcium, 2 times more Copper, 6.5 times more Iron, 17.1 times more Magnesium, 12.5 times more Manganese, 26.9 times more Phosphorus, 19.3 times more Potassium, 10.2 times more Selenium, 13.4 times more Zinc and 10.7 times more Water than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 3.9 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.4 times more Carbohydrate, 11.3 times more Fiber and 31.7 times more Protein than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 4.8 times more Fat, 2.2 times more Omega 3, 9.2 times more Omega 6 and 1.5 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Reduced Fat French Salad Dressing have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Raw Broccoli as well as Reduced Fat French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.