Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sweet and Sour Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	10% 7.34g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1.53% 0.02mg	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	33.2% 133μg	0.99% 3.97μg	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	124% 112mg	18% 16mg	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	16% 2.42mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	11% 111mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	2.2% 0.02mg	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	20% 1.6mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.18% 0.12mg	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	14% 99mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	1.93% 65.5mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.13% 190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sweet and Sour Salad Dressing:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 5.3 times more Vitamin B1, more Vitamin B2, 7.8 times more Vitamin B3, 10.3 times more Vitamin B5, 13 times more Vitamin B6, 33.5 times more Vitamin B9, 7 times more Vitamin C and 2 times more Vitamin K than Sweet and Sour Salad Dressing.
• While Sweet and Sour Salad Dressing contains 2.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sweet and Sour Salad Dressing:

• Frozen Chopped Broccoli, Unprepared has 14 times more Calcium, 3.8 times more Copper, 20.3 times more Iron, 6 times more Magnesium, 4.9 times more Manganese, 16.7 times more Phosphorus, 6.4 times more Potassium, 1.8 times more Selenium and 24 times more Zinc than Sweet and Sour Salad Dressing.
• While Sweet and Sour Salad Dressing contains 8.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Sweet and Sour Salad Dressing have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 1.3 times more Carbohydrate, more Fiber and 28.1 times more Protein than Sweet and Sour Salad Dressing.
• While Sweet and Sour Salad Dressing contains 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet and Sour Salad Dressing have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.