Comparing Nutrients in 500 calories No Cholesterol Mayonnaise Dressing VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• No Cholesterol Mayonnaise Dressing: 72.7g
• Boiled Spears Frozen Broccoli: 1786g

No Cholesterol Mayonnaise Dressing has 24.6 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - No Cholesterol Mayonnaise Dressing or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
No Cholesterol Mayonnaise Dressing	0%	100%	0%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.5g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	226% 3.6g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	173% 29.5g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.17% 0.22g	73.6% 96g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	36.2% 26.3g	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	0% 0g	141% 53.6g	38g per day for Men 19-50 years
Protein	0% 0g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.61% 0.007mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.35% 0.044mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.045% 0.007mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.56% 0.007mg	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	57% 8.57mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	No Cholesterol Mayonnaise Dressing	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.51% 5.1mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	85.3% 0.77mg	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	2.1% 0.17mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	0.17% 0.73mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	NA	252% 5.8mg	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	2.6% 18mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	0.3% 10mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.094mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	43.8% 1620g	3700g per day for Men 19-50 years

No Cholesterol Mayonnaise Dressing VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - No Cholesterol Mayonnaise Dressing or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of No Cholesterol Mayonnaise Dressing vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 135.1 times more Vitamin B1, 33.2 times more Vitamin B2, 1125.4 times more Vitamin B3, 319.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 87.6 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• 500 calories of No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both No Cholesterol Mayonnaise Dressing as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for No Cholesterol Mayonnaise Dressing vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 179 times more Calcium, more Copper, 65.2 times more Iron, 491.4 times more Magnesium, 54.1 times more Phosphorus, 315.9 times more Potassium, 29.2 times more Selenium, 56.7 times more Zinc and 102.7 times more Water than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing and Boiled Spears Frozen Broccoli contain similar levels of Sodium per 500 calories.
• 500 calories of No Cholesterol Mayonnaise Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of No Cholesterol Mayonnaise Dressing have 28.8 times more Fat, 24.4 times more Saturated Fat, 4.8 times more Omega 3 and 127 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 439 times more Carbohydrate, 120.4 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• Both No Cholesterol Mayonnaise Dressing and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of No Cholesterol Mayonnaise Dressing provide inadequate amounts of Carbohydrate, Fiber and Protein
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6