Comparing Nutrients in 300 calories Reduced Fat Commercial Italian Salad Dressing VS Broccoli Raab

Weight per 300 calories

• Reduced Fat Commercial Italian Salad Dressing: 294g
• Broccoli Raab: 1364g

Reduced Fat Commercial Italian Salad Dressing has 4.6 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Reduced Fat Commercial Italian Salad Dressing or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.6g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	2.33% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	37% 27g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 1.5g	g per day for Men 19-50 years
Fiber	0% 0g	97% 37g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.94% 0.035mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.4% 44mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	8.56% 4.7μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	175% 2621mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	6.37% 236g	34% 1262g	3700g per day for Men 19-50 years

Reduced Fat Commercial Italian Salad Dressing VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Reduced Fat Commercial Italian Salad Dressing or Broccoli Raab?

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

• 300 kcal of Raw Broccoli Raab contain 607.4 times more Vitamin A, 62.6 times more Vitamin B1, 74.8 times more Vitamin B2, 60.2 times more Vitamin B3, more Vitamin B5, 14.4 times more Vitamin B6, 128.3 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 83.1 times more Vitamin K than Reduced Fat Commercial Italian Salad Dressing.
• 300 calories of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Reduced Fat Commercial Italian Salad Dressing as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Reduced Fat Commercial Italian Salad Dressing vs Broccoli Raab:

• 300 calories of Reduced Fat Commercial Italian Salad Dressing have 5.8 times more Sodium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 33.4 times more Calcium, 10.2 times more Copper, 39.7 times more Iron, 25.5 times more Magnesium, 63.2 times more Manganese, 28.2 times more Phosphorus, 10.1 times more Potassium, 2.9 times more Selenium, 59.5 times more Zinc and 5.4 times more Water than Reduced Fat Commercial Italian Salad Dressing.
• 300 calories of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Reduced Fat Commercial Italian Salad Dressing have 2.9 times more Fat, 2.2 times more Saturated Fat, 20.6 times more Omega 6, 5.2 times more Sugars and 6.4 times more Fructose than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.9 times more Omega 3, 1.3 times more Carbohydrate, more Fiber and 37.7 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6