Comparing Nutrients in 7 ounces Boiled Broccoli VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Boiled Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	185% 2.95g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	29.5% 21.4g	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	2.03% 1.47g	16% 11.5g	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	% 0.97g	% 8.8g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.05g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	0% 0g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.62% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.77% 0.13mg	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	53.6% 214μg	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	143% 129mg	0.88% 0.79mg	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	19% 2.88mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	2.67% 0.062mg	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	19% 133mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	131% 1971mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Commercial Italian Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Commercial Italian Salad Dressing:

• 7 ounces of Boiled Broccoli have 38.5 times more Vitamin A, 3.2 times more Vitamin B1, more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B9, 162.3 times more Vitamin C and 2.5 times more Vitamin K than Commercial Italian Salad Dressing.
• While 7 oz of Commercial Italian Salad Dressing contain 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Commercial Italian Salad Dressing:

• 7 ounces of Boiled Broccoli have 3.1 times more Calcium, 3.2 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 3.5 times more Potassium, 6.4 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• While 7 oz of Commercial Italian Salad Dressing contain 24.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Commercial Italian Salad Dressing contain similar levels of Selenium per seven ounces.
• 7 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Fiber and 5.8 times more Protein than Commercial Italian Salad Dressing.
• While 7 oz of Commercial Italian Salad Dressing contain 6.9 times more Energy, 51.5 times more Fat, 37.3 times more Saturated Fat, 12.5 times more Omega 3, 181.2 times more Omega 6, 1.7 times more Carbohydrate, 7.7 times more Sugars and 7.9 times more Fructose than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein