Comparing Nutrients in 5 ounces Commercial French Salad Dressing VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20.5% 594kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.4g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	27% 8.64g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	34% 24.7g	2.87% 2.1g	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	12% 8.7g	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	% 9.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	19% 0.25mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	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	47.2% 7.1mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 172μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	5.67% 0.051mg	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	5.67% 0.45mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	15.8% 0.36mg	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	5.06% 35.4mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.5% 55.8g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Commercial French Salad Dressing vs Frozen Broccoli Spears:

• 5 ounces of Commercial French Salad Dressing have more Vitamin B12 and 3.7 times more Vitamin E than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Frozen Broccoli Spears provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Commercial French Salad Dressing as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Commercial French Salad Dressing vs Frozen Broccoli Spears:

• 5 ounces of Commercial French Salad Dressing have 38.9 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.5 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 2.4 times more Phosphorus, 2.3 times more Potassium, more Selenium, 2.8 times more Zinc and 2.3 times more Water than Commercial French Salad Dressing.
• 5 ounces of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Commercial French Salad Dressing have 14.4 times more Energy, 114.9 times more Fat, 117.2 times more Saturated Fat, 23 times more Omega 3, 541.6 times more Omega 6, 3.5 times more Carbohydrate and 11.9 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Fiber and 3.5 times more Protein than Commercial French Salad Dressing.
• 5 ounces of Commercial French Salad Dressing provide inadequate amounts of Protein
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6