Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Reduced Calorie Italian Salad Dressing

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Reduced Calorie Italian Salad Dressing: 250g

Reduced Calorie Italian Salad Dressing has 7.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is above average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Reduced Calorie Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	126% 2g	213% 3.4g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	13% 16.8g	130g per day for Men 19-50 years
Sugars	36% 26g	6.7% 4.85g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	96% 54g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	0.31% 0.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	5.77% 0.075mg	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	322% 1288μg	1.88% 7.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.3% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	1.1% 1mg	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	156% 23.5mg	9.83% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	108% 1077mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	1.4% 0.013mg	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	195% 15.6mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	2.17% 0.05mg	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	137% 962mg	2.5% 17.5mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	2.43% 82.5mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	4.73% 175g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Reduced Calorie Italian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Reduced Calorie Italian Salad Dressing?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Reduced Calorie Italian Salad Dressing:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 40.8 times more Vitamin B1, 73.8 times more Vitamin B2, 180.8 times more Vitamin B3, more Vitamin B5, 33.3 times more Vitamin B6, 171.8 times more Vitamin B9, 1084.6 times more Vitamin C, 15.9 times more Vitamin E and 49.9 times more Vitamin K than Reduced Calorie Italian Salad Dressing.
• 500 calories of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Reduced Calorie Italian Salad Dressing:

• 500 calories of Frozen Chopped Broccoli have 71.8 times more Calcium, 58.5 times more Copper, 47.9 times more Iron, 69.2 times more Magnesium, 113.1 times more Manganese, 54.9 times more Phosphorus, 49.4 times more Potassium, 13.5 times more Selenium, 92.3 times more Zinc and 10.1 times more Water than Reduced Calorie Italian Salad Dressing.
• While 500 kcal of Reduced Calorie Italian Salad Dressing contain 5.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 500 calories of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 5.5 times more Carbohydrate, 5.4 times more Sugars, 115.4 times more Fiber and 72.1 times more Protein than Reduced Calorie Italian Salad Dressing.
• While 500 kcal of Reduced Calorie Italian Salad Dressing contain 9 times more Fat, 8.5 times more Saturated Fat, 1.7 times more Omega 3 and 42.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Reduced Calorie Italian Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein