Comparing Nutrients in 7 ounces Commercial French Salad Dressing no Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	31.4% 911kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	339% 5.43g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	214% 36.3g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	11% 14.2g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	3.8% 2.76g	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	14.7% 10.6g	2.03% 1.47g	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	% 13.3g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	54.5% 8.18mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	16.7% 0.38mg	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	5.4% 37.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Commercial French Salad Dressing no Salt vs Boiled Broccoli:

• Commercial French Salad Dressing no Salt has 2.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin K per 7 oz.
• Both Commercial French Salad Dressing no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Commercial French Salad Dressing no Salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.7 times more Calcium, more Copper, 4.2 times more Magnesium, 9.2 times more Manganese, 3.5 times more Phosphorus, 4.4 times more Potassium, more Selenium, more Sodium, 1.6 times more Zinc and 2.4 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Boiled and Drained Broccoli have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercial French Salad Dressing no Salt has 13.1 times more Energy, 109.3 times more Fat, 71.5 times more Saturated Fat, 23 times more Omega 3, 358.7 times more Omega 6, 2.2 times more Carbohydrate, 11.5 times more Sugars and 7.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fiber and 3.1 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.