Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Cottonseed Oil French Salad Dressing

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Cottonseed Oil French Salad Dressing: 79.2g

Home Recipe of French Salad Dressing with Cottonseed Oil has 22.5 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cottonseed Oil French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	2.07% 2.7g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	0% 0g	38g per day for Men 19-50 years
Protein	99% 55.4g	0.14% 0.079g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	NA	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	250% 1000μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	59% 589mg	0.48% 4.75mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	NA	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	136% 11mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	NA	420mg per day for Men 19-50 years
Manganese	173% 4mg	NA	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	125% 875mg	0.34% 2.38mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	34.8% 521mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	NA	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 123.9 times more Vitamin B1, 91.3 times more Vitamin B2, 79.4 times more Vitamin B3 and more Vitamin C than Home Recipe of French Salad Dressing with Cottonseed Oil.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Cottonseed Oil French Salad Dressing:

• Boiled Chopped Frozen Broccoli has 123.9 times more Calcium, 68.7 times more Iron, 368.1 times more Phosphorus, 133.3 times more Potassium, 9.9 times more Selenium and 84.5 times more Water than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 2.7 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 35.5 times more Carbohydrate, more Fiber and 698.6 times more Protein than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 26 times more Fat and 44.9 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Home Recipe of French Salad Dressing with Cottonseed Oil have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.