Comparing Nutrients in 5 ounces Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	0%	100%	0%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Boiled Broccoli	Recommended Dietary Allowance
Energy	43.2% 1253kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	567% 9.07g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	149% 25.4g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0% 0g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0% 0g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0% 0g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22% 0.28mg	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	0% 0μg	38.3% 153μg	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	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	162% 24.2mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	0% 0mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	12% 0.27mg	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	0% 0mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0% 0g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying vs Boiled Broccoli:

• Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying have 11.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying and Boiled and Drained Broccoli have similar amounts of Vitamin K per 5 oz.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Industrial Canola Oil with Antifoaming Agent for Salads, Woks and Light Frying vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.

Comparison of macro-nutrients per 5 ounces:

• Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying have 25.3 times more Energy, 243.9 times more Fat, 96.4 times more Saturated Fat, 53.8 times more Omega 3 and 351.3 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying.
• Both Industrial Canola Oil with Antifoaming Agent Principal Uses Salads, Woks and Light Frying as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.