Comparing Nutrients in 300 calories Commercial French Salad Dressing VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Commercial French Salad Dressing: 71.6g
• Cooked Chopped Frozen Broccoli: 1071g

Commercial French Salad Dressing has 15 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Commercial French Salad Dressing or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Commercial French Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.3g	0.82% 0.14g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	21.7% 15.8g	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	6.07% 4.4g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.86g	NA	g per day for Men 19-50 years
Fiber	4.52% 1.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.83% 16.5μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	107% 1.4mg	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	150% 600μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.4% 87μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.014mg	40.5% 0.36mg	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	2.86% 0.23mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	104% 2.4mg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	26.3% 972g	3700g per day for Men 19-50 years

Commercial French Salad Dressing VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Commercial French Salad Dressing or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Commercial French Salad Dressing vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 33.2 times more Vitamin A, 21.7 times more Vitamin B1, 19.2 times more Vitamin B2, 29.3 times more Vitamin B3, 45.2 times more Vitamin B6, more Vitamin B9, more Vitamin C, 4 times more Vitamin E and 10.9 times more Vitamin K than Commercial French Salad Dressing.
• 300 calories of Commercial French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Commercial French Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Commercial French Salad Dressing vs Cooked Chopped Frozen Broccoli:

• 300 calories of Commercial French Salad Dressing have 4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 18.3 times more Calcium, 25.4 times more Copper, 28.5 times more Iron, 27.8 times more Magnesium, 87.8 times more Manganese, 29.3 times more Phosphorus, 19.7 times more Potassium, more Selenium, 34.9 times more Zinc and 34.5 times more Water than Commercial French Salad Dressing.
• 300 calories of Commercial French Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Commercial French Salad Dressing have 21.8 times more Fat, 22.6 times more Saturated Fat, 4.6 times more Omega 3 and 103 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 4.3 times more Carbohydrate, 1.3 times more Sugars, 18.7 times more Fiber and 53.3 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Commercial French Salad Dressing provide inadequate amounts of Fiber and Protein
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6