Comparing Nutrients in 300 calories Commercial French Salad Dressing VS Broccoli

Weight per 300 calories

• Commercial French Salad Dressing: 71.6g
• Broccoli: 882g

Commercial French Salad Dressing has 12.3 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Broccoli	27%	8%	65%

Macro Nutrients

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.36g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.3g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0.88g	g per day for Men 19-50 years
Fiber	4.52% 1.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Vitamin A	1.83% 16.5μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.37% 0.031mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.4% 87μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Calcium	1.93% 19.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.014mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	0.78% 0.086mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	21.3% 788g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 16.6 times more Vitamin A, 23 times more Vitamin B1, 22.9 times more Vitamin B2, 33.7 times more Vitamin B3, 50.2 times more Vitamin B6, more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 10.3 times more Vitamin K than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

• Commercial French Salad Dressing has 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 21.5 times more Calcium, 30.2 times more Copper, 28.1 times more Iron, 37 times more Magnesium, 68.1 times more Manganese, 32.5 times more Phosphorus, 36.1 times more Potassium, more Selenium, 42.1 times more Zinc and 28 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Commercial French Salad Dressing has 8.6 times more Fat, 4.3 times more Saturated Fat, 3.7 times more Omega 3 and 33.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Carbohydrate, 1.4 times more Fructose, 13.4 times more Fiber and 39.9 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Broccoli have similar amounts of Energy and Sugars per 300 kcal.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.