Comparing Nutrients in 500 calories Reduced Fat French Salad Dressing no Salt VS Frozen Broccoli Spears

Weight per 500 calories

• Reduced Fat French Salad Dressing no Salt: 215g
• Frozen Broccoli Spears: 1724g

Reduced Fat French Salad Dressing no Salt has 8 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Reduced Fat French Salad Dressing no Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat French Salad Dressing no Salt	1%	50%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Reduced Fat French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.8% 29g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	7.37% 2.36g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.3g	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	48.3% 63g	71% 92g	130g per day for Men 19-50 years
Sugars	84.2% 61g	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	37% 27g	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	% 33.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.2% 2.36g	136% 51.7g	38g per day for Men 19-50 years
Protein	2.22% 1.24g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.44% 58μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.26% 1mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	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	1.07% 4.3μg	405% 1621μg	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	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat French Salad Dressing no Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	23.3% 1.87mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	4.9% 34.3mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	6.24% 3.43μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.4mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	3.15% 116g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Reduced Fat French Salad Dressing no Salt vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 17 times more Vitamin A, 24.1 times more Vitamin B1, 17.6 times more Vitamin B2, 7.9 times more Vitamin B3, 74.8 times more Vitamin B5, 25.6 times more Vitamin B6, 377.6 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 169.7 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Reduced Fat French Salad Dressing no Salt vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 29.9 times more Calcium, 1.8 times more Copper, 6.6 times more Iron, 16.1 times more Magnesium, 18.7 times more Manganese, 29.6 times more Phosphorus, 18.8 times more Potassium, 9.5 times more Selenium, 4.6 times more Sodium, 13.7 times more Zinc and 13.4 times more Water than Reduced Fat French Salad Dressing Without Salt .

Comparison of macro-nutrients per 500 calories:

• Reduced Fat French Salad Dressing Without Salt has 4.9 times more Fat, 2.6 times more Saturated Fat, 13 times more Omega 6 and 2.4 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Carbohydrate, 21.9 times more Fiber and 42.4 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• Both Reduced Fat French Salad Dressing Without Salt and Frozen Broccoli Spears have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Reduced Fat French Salad Dressing Without Salt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.