Comparing Nutrients in 5 ounces Broccoli VS No Cholesterol Mayonnaise Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
No Cholesterol Mayonnaise Dressing	0%	100%	0%

Macro Nutrients

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Energy	1.66% 48kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	47.8% 15.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	440% 7.04g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	338% 57.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	0.33% 0.43g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.59% 0.43g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0% 0g	38g per day for Men 19-50 years
Protein	7.14% 4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.089% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	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	22.3% 89.3μg	0% 0μg	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	140% 126mg	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	7.37% 1.1mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	No Cholesterol Mayonnaise Dressing	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	0% 0mg	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	13% 1.03mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	13.4% 94mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.83% 30.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 2 times more Vitamin B2, 63.9 times more Vitamin B3, 17.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 15.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs No Cholesterol Mayonnaise Dressing:

• Raw Broccoli has 6.7 times more Calcium, more Copper, 3.2 times more Iron, 21 times more Magnesium, 2.6 times more Phosphorus, 22.6 times more Potassium, 1.6 times more Selenium, 3.2 times more Zinc and 4.1 times more Water than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 14.7 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 22.1 times more Carbohydrate, 5.7 times more Sugars, more Fiber and more Protein than No Cholesterol Mayonnaise Dressing.
• While No Cholesterol Mayonnaise Dressing contains 20.2 times more Energy, 210.3 times more Fat, 94.6 times more Saturated Fat, 78.9 times more Omega 3 and 827.9 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli as well as No Cholesterol Mayonnaise Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.