Comparing Nutrients in 500 calories Commercial French Salad Dressing VS Broccoli

Weight per 500 calories

• Commercial French Salad Dressing: 119g
• Broccoli: 1471g

Commercial French Salad Dressing has 12.3 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Commercial French Salad Dressing or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Broccoli	27%	8%	65%

Macro Nutrients

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 4.77g	% 1.47g	g per day for Men 19-50 years
Fiber	7.54% 2.86g	101% 38.2g	38g per day for Men 19-50 years
Protein	1.85% 1.04g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Vitamin A	3.05% 27.4μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.95% 0.051mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Broccoli	Recommended Dietary Allowance
Calcium	3.22% 32.2mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	2% 8.35mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	52.6% 789mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	1.27% 47g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Commercial French Salad Dressing has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 16.6 times more Vitamin A, 23 times more Vitamin B1, 22.9 times more Vitamin B2, 33.7 times more Vitamin B3, 50.2 times more Vitamin B6, more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 10.3 times more Vitamin K than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

• Commercial French Salad Dressing has 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 21.5 times more Calcium, 30.2 times more Copper, 28.1 times more Iron, 37 times more Magnesium, 68.1 times more Manganese, 32.5 times more Phosphorus, 36.1 times more Potassium, more Selenium, 42.1 times more Zinc and 28 times more Water than Commercial French Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Commercial French Salad Dressing has 8.6 times more Fat, 4.3 times more Saturated Fat, 3.7 times more Omega 3 and 33.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Carbohydrate, 1.4 times more Fructose, 13.4 times more Fiber and 39.9 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Raw Broccoli have similar amounts of Energy and Sugars per 500 kcal.
• Both Commercial French Salad Dressing as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.