Comparing Nutrients in 5 ounces Broccoli VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	109% 18.6g	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	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	34.6% 25g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.14% 4g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	10.6% 0.14mg	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	1.77% 7.1μg	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	9.45% 8.5mg	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	7.37% 1.1mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	63.4% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	9.13% 0.082mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.9% 0.089mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.2% 245mg	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	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Russian Salad Dressing:

• Raw Broccoli has 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 12.6 times more Vitamin B9, 14.9 times more Vitamin C and 1.9 times more Vitamin K than Russian Salad Dressing.
• While Russian Salad Dressing contains 4.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Russian Salad Dressing have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Russian Salad Dressing:

• Raw Broccoli has 3.6 times more Calcium, 1.2 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 1.9 times more Zinc and 2.3 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 34.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Russian Salad Dressing have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.7 times more Fiber and 4.1 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 10.4 times more Energy, 70.8 times more Fat, 21 times more Saturated Fat, 27.6 times more Omega 3, 267.1 times more Omega 6, 4.8 times more Carbohydrate and 10.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.