Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Sweet and Sour Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Frozen Broccoli Spears	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0% 0g	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	7.23% 5.24g	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	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	NA	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% 0g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	0.77% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.1% 0.014mg	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	33.3% 133μg	0.71% 2.83μg	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	108% 97mg	12.8% 11.5mg	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	12.8% 1.9mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	46.8% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	1.57% 0.014mg	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	12.8% 1.02mg	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	3.7% 0.085mg	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	12% 83.6mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	1.38% 46.8mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sweet and Sour Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Sweet and Sour Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Sweet and Sour Salad Dressing:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 7.2 times more Vitamin B1, more Vitamin B2, 7.7 times more Vitamin B3, 9 times more Vitamin B5, 17.5 times more Vitamin B6, 47 times more Vitamin B9, 8.4 times more Vitamin C and 2.6 times more Vitamin K than Sweet and Sour Salad Dressing.
• While 5 oz of Sweet and Sour Salad Dressing contain 1.9 times more Vitamin E than Frozen Broccoli Spears.
• 5 ounces of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frozen Broccoli Spears as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Sweet and Sour Salad Dressing:

• 5 ounces of Frozen Broccoli Spears have 10.3 times more Calcium, 3.6 times more Copper, 18 times more Iron, 5.3 times more Magnesium, 4.3 times more Manganese, 19.7 times more Phosphorus, 7.6 times more Potassium and 17 times more Zinc than Sweet and Sour Salad Dressing.
• While 5 oz of Sweet and Sour Salad Dressing contain 12.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet and Sour Salad Dressing contain similar levels of Selenium and Water per five ounces.
• 5 ounces of Sweet and Sour Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 1.4 times more Carbohydrate, more Fiber and 30.6 times more Protein than Sweet and Sour Salad Dressing.
• While 5 oz of Sweet and Sour Salad Dressing contain 2.5 times more Sugars than Frozen Broccoli Spears.
• 5 ounces of Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Sweet and Sour Salad Dressing provide inadequate amounts of Energy and Omega 6 in five ounces.