Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.78% 283kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	3.8% 2.75g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.1% 4g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0.18% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.27% 0.043mg	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	23.7% 95μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0.63% 0.57mg	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	11.5% 1.73mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	0.79% 0.007mg	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	14.4% 1.15mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1.23% 0.028mg	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	10% 71mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	1.38% 46.8mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Reduced Calorie Italian Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Reduced Calorie Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Reduced Calorie Italian Salad Dressing:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 5.3 times more Vitamin B1, 9.6 times more Vitamin B2, 23.5 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 22.3 times more Vitamin B9, 141 times more Vitamin C, 2.1 times more Vitamin E and 6.5 times more Vitamin K than Reduced Calorie Italian Salad Dressing.
• While 5 oz of Reduced Calorie Italian Salad Dressing contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Reduced Calorie Italian Salad Dressing:

• 5 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 7.6 times more Copper, 6.2 times more Iron, 9 times more Magnesium, 14.7 times more Manganese, 7.1 times more Phosphorus, 6.4 times more Potassium, 1.8 times more Selenium, 12 times more Zinc and 1.3 times more Water than Reduced Calorie Italian Salad Dressing.
• While 5 oz of Reduced Calorie Italian Salad Dressing contain 44.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Reduced Calorie Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 15 times more Fiber and 9.4 times more Protein than Reduced Calorie Italian Salad Dressing.
• While 5 oz of Reduced Calorie Italian Salad Dressing contain 7.7 times more Energy, 69 times more Fat, 65.5 times more Saturated Fat, 13 times more Omega 3, 329 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Reduced Calorie Italian Salad Dressing provide inadequate amounts of Fiber and Protein