Comparing Nutrients in 300 calories Commercial French Salad Dressing VS Boiled Broccoli

Weight per 300 calories

• Commercial French Salad Dressing: 71.6g
• Boiled Broccoli: 857g

Commercial French Salad Dressing has 12 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Commercial French Salad Dressing or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.3g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	16.4% 12g	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	6.07% 4.4g	8.75% 6.34g	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	% 4.7g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0.69g	g per day for Men 19-50 years
Fiber	4.52% 1.7g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.83% 16.5μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	132% 1.7mg	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	0% 0μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.18% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	618% 556mg	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	24% 3.58mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.4% 87μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.014mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	2.86% 0.23mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	72.3% 1.66mg	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	2.56% 18mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Commercial French Salad Dressing vs Boiled Broccoli:

• Commercial French Salad Dressing has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40.1 times more Vitamin A, 19.8 times more Vitamin B1, 23.4 times more Vitamin B2, 28.3 times more Vitamin B3, 55.7 times more Vitamin B6, more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 13.9 times more Vitamin K than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Commercial French Salad Dressing vs Boiled Broccoli:

• Commercial French Salad Dressing has 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17.7 times more Calcium, 36.5 times more Copper, 25.1 times more Iron, 35.9 times more Magnesium, 61.1 times more Manganese, 32.1 times more Phosphorus, 32.5 times more Potassium, more Selenium, 44.9 times more Zinc and 27.2 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Commercial French Salad Dressing has 8 times more Fat, 6.4 times more Saturated Fat, 2 times more Omega 3 and 32.8 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.6 times more Carbohydrate, 1.4 times more Fructose, 16.5 times more Fiber and 32.7 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 300 kcal.
• Both Commercial French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.