Comparing Nutrients in 500 calories Commercial French Salad Dressing VS Frozen Broccoli Spears

Weight per 500 calories

• Commercial French Salad Dressing: 119g
• Frozen Broccoli Spears: 1724g

Commercial French Salad Dressing has 14.4 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Commercial French Salad Dressing or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	71% 92g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	35% 25.3g	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	10% 7.34g	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	% 7.83g	NA	g per day for Men 19-50 years
Sucrose	% 4.77g	NA	g per day for Men 19-50 years
Fiber	7.54% 2.86g	136% 51.7g	38g per day for Men 19-50 years
Protein	1.85% 1.04g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.05% 27.4μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.95% 0.051mg	232% 3mg	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	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.96% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	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	39.8% 5.97mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.22% 32.2mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	69% 0.62mg	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	4.77% 0.38mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	2% 8.35mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	192% 4.4mg	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	4.26% 30mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	52.6% 789mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	1.27% 47g	42% 1561g	3700g per day for Men 19-50 years

Commercial French Salad Dressing VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Commercial French Salad Dressing or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Commercial French Salad Dressing vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 35.8 times more Vitamin A, 27.4 times more Vitamin B1, 26.1 times more Vitamin B2, 28.5 times more Vitamin B3, 58.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 12.1 times more Vitamin K than Commercial French Salad Dressing.
• 500 calories of Commercial French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Commercial French Salad Dressing as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Commercial French Salad Dressing vs Frozen Broccoli Spears:

• 500 calories of Commercial French Salad Dressing have 2.7 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 21.9 times more Calcium, 26 times more Copper, 32.5 times more Iron, 33 times more Magnesium, 97.3 times more Manganese, 34.1 times more Phosphorus, 33.4 times more Potassium, more Selenium, 40.9 times more Zinc and 33.3 times more Water than Commercial French Salad Dressing.
• 500 calories of Commercial French 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 Commercial French Salad Dressing have 8 times more Fat, 8.1 times more Saturated Fat, 1.6 times more Omega 3 and 37.5 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.1 times more Carbohydrate, 18.1 times more Fiber and 50.8 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Frozen Broccoli Spears offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Commercial French Salad Dressing provide inadequate amounts of Fiber and Protein
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6