Comparing Nutrients in 7 ounces Commercial French Salad Dressing no Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	31.4% 911kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	339% 5.43g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	214% 36.3g	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	43.7% 31.7g	4.02% 2.9g	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	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	% 13.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing no Salt VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Commercial French Salad Dressing no Salt versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Commercial French Salad Dressing no Salt have 3.1 times more Vitamin E and 1.4 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• 7 ounces of Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Commercial French Salad Dressing no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Commercial French Salad Dressing no Salt vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Commercial French Salad Dressing no Salt have 1.3 times more Iron than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium, more Copper, 2.6 times more Magnesium, 10.6 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per seven ounces.
• 7 ounces of Commercial French Salad Dressing no Salt lack sufficient amounts of Copper, Magnesium, Manganese and Potassium
• Both Commercial French Salad Dressing no Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Commercial French Salad Dressing no Salt have 16.4 times more Energy, 373.4 times more Fat, 313.8 times more Saturated Fat, 65.2 times more Omega 3, 1407.1 times more Omega 6, 2.9 times more Carbohydrate and 10.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Fiber and 4 times more Protein than Commercial French Salad Dressing no Salt.
• 7 ounces of Commercial French Salad Dressing no Salt provide inadequate amounts of Fiber and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6