Comparing Nutrients in 7 ounces Fat-free French Salad Dressing VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fat-free French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.03% 262kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	49% 63.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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% 10g	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	% 9.3g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.16g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	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	6.95% 27.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	14.4% 1.15mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	0% 0mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	113% 1693mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fat-free French Salad Dressing vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 5.7 times more Vitamin B1, 4.7 times more Vitamin B2, 4.9 times more Vitamin B3, 308 times more Vitamin B5, more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fat-free French Salad Dressing vs Boiled Broccoli:

• Fat-free French Salad Dressing has 2 times more Copper, 1.3 times more Selenium and 20.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8 times more Calcium, 7 times more Magnesium, 8.1 times more Manganese, more Phosphorus, 3.5 times more Potassium, 4.5 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Boiled and Drained Broccoli have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fat-free French Salad Dressing has 3.8 times more Energy, 4.5 times more Carbohydrate, 11.8 times more Sugars and 6.8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3, 1.5 times more Fiber and 11.9 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.