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

Weight per 300 calories

• Sesame Salad Dressing: 67.7g
• Cooked Chopped Frozen Broccoli: 1071g

Sesame Salad Dressing has 15.8 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 - Sesame Salad Dressing or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sesame 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	31.6% 30.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	84.7% 1.35g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	4.48% 5.82g	44% 57.3g	130g per day for Men 19-50 years
Sugars	7.77% 5.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.8% 0.68g	84.6% 32g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.15% 1.35μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	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	22.6% 3.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.6% 38μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.3% 13mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	5.08% 0.41mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.58% 25mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	0.62% 0.068mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	26.3% 972g	3700g per day for Men 19-50 years

Sesame Salad Dressing VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain 403.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 24.9 times more Vitamin K than Regular Sesame Seed Salad Dressing.
• 300 calories of Sesame Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Regular Sesame Seed 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 Sesame Salad Dressing vs Cooked Chopped Frozen Broccoli:

• 300 calories of Sesame Salad Dressing have 5.7 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 27.5 times more Calcium, more Copper, 16.1 times more Iron, more Magnesium, 21 times more Phosphorus, 14.3 times more Potassium, 6.9 times more Selenium, 44.3 times more Zinc and 36.6 times more Water than Regular Sesame Seed Salad Dressing.
• 300 calories of Sesame Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sesame Salad Dressing have 23.8 times more Fat, 21.8 times more Saturated Fat, 3 times more Omega 3 and 112.8 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 9.8 times more Carbohydrate, 2.8 times more Sugars, 47.5 times more Fiber and 15.8 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Sesame Salad Dressing and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Sesame Salad Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6