Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	35% 45.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	32% 23.3g	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	9.87% 7.16g	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	% 6.63g	g per day for Men 19-50 years
Sucrose	NA	% 7.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0.057% 0.003mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	20% 79.4μg	4.96% 20μg	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	19% 0.17mg	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	11% 0.86mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	1.48% 0.034mg	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	9.92% 69.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	80.6% 1209mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fat-free French Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Fat-free French Salad Dressing:

• 5 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 137 times more Vitamin B5, more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Fat-free French Salad Dressing.
• 5 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Fat-free French Salad Dressing:

• 5 ounces of Cooked Chopped Frozen Broccoli have 6.6 times more Calcium, 4.3 times more Magnesium, 9.3 times more Manganese, more Phosphorus, 1.7 times more Potassium, 2.8 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.
• While 5 oz of Fat-free French Salad Dressing contain 3.6 times more Copper, 2.9 times more Selenium and 77.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fat-free French Salad Dressing contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3, 1.4 times more Fiber and 15.5 times more Protein than Fat-free French Salad Dressing.
• While 5 oz of Fat-free French Salad Dressing contain 4.7 times more Energy, 6 times more Carbohydrate and 11.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 6 in five ounces.