Comparing Nutrients in 300 calories Broccoli VS Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing

Weight per 300 calories

• Broccoli: 882g
• Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing: 469g

Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing has 1.9 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	1%	0%	99%

Macro Nutrients

	Broccoli	Salad dressing, KRAFT Mayo Fat Free 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	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0% 0g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0% 0g	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	57% 74g	130g per day for Men 19-50 years
Sugars	20.7% 15g	44% 32g	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	24.7% 9.38g	38g per day for Men 19-50 years
Protein	44.4% 25g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	3.13% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0.29% 0.047mg	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	0.72% 0.009mg	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	4.7% 18.8μg	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	68.4% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	9.9% 0.089mg	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	5.86% 0.47mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	2.23% 9.38mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	234% 3516mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	21.3% 788g	10.4% 383g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• Raw Broccoli has 29.2 times more Vitamin A, 16.7 times more Vitamin B1, more Vitamin B2, 120.3 times more Vitamin B3, 164.7 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing:

• Raw Broccoli has 14.7 times more Calcium, 4.9 times more Copper, 13.7 times more Iron, 19.8 times more Magnesium, 4.6 times more Phosphorus, 11.9 times more Potassium, 1.8 times more Selenium, 11 times more Zinc and 2.1 times more Water than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 12.1 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has more Fat, more Saturated Fat, more Omega 3, 2.4 times more Fiber and 26.5 times more Protein than Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing.
• While Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing contains 1.3 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.