Comparing Nutrients in 300 calories Reduced Fat Commercial Italian Salad Dressing VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Reduced Fat Commercial Italian Salad Dressing: 294g
• Cooked Chopped Frozen Broccoli: 1071g

Reduced Fat Commercial Italian Salad Dressing has 3.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Reduced Fat Commercial Italian Salad Dressing or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Reduced Fat Commercial Italian 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	20.3% 19.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	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	22.6% 29.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	37% 27g	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	20.5% 15g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.6% 32g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.94% 0.035mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	2.2% 8.82μg	150% 600μg	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	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	84% 12.6mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.4% 44mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	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	9.2% 0.74mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	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	5.04% 35.3mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	8.56% 4.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	175% 2621mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	6.37% 236g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 185.8 times more Vitamin A, 16.7 times more Vitamin B1, 36.9 times more Vitamin B2, 17.7 times more Vitamin B3, more Vitamin B5, 8.6 times more Vitamin B6, 68 times more Vitamin B9, more Vitamin C and 25.7 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 300 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Reduced Fat Commercial Italian Salad Dressing vs Cooked Chopped Frozen Broccoli:

• Reduced Fat Commercial Italian Salad Dressing has 22.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8 times more Calcium, 6.5 times more Copper, 8.9 times more Iron, 11.8 times more Magnesium, 28 times more Manganese, 14.9 times more Phosphorus, 5.7 times more Potassium, 1.6 times more Selenium, 17 times more Zinc and 4.1 times more Water than Reduced Fat Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Reduced Fat Commercial Italian Salad Dressing has 15.3 times more Fat, 12.7 times more Saturated Fat, 3 times more Omega 3, 58.6 times more Omega 6 and 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Carbohydrate, more Fiber and 29 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.