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

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fat-free French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	9.03% 262kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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% 10g	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	% 9.3g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	7.94% 0.071mg	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	14.4% 1.15mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	113% 1693mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat-free French Salad Dressing VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Fat-free French Salad Dressing versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 6.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 121 times more Vitamin B5, more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 1014 times more Vitamin K than Fat-free French Salad Dressing.
• 7 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Fat-free French Salad Dressing as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fat-free French Salad Dressing have 3.4 times more Copper and 50.2 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.2 times more Calcium, 5.3 times more Magnesium, 10.7 times more Manganese, more Phosphorus, 3 times more Potassium, 3.4 times more Zinc and 1.4 times more Water than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Frozen Broccoli Spears contain similar levels of Iron and Selenium per seven ounces.
• 7 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fat-free French Salad Dressing have 4.6 times more Energy, 6 times more Carbohydrate and 11.2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.9 times more Omega 3, 1.4 times more Fiber and 15.3 times more Protein than Fat-free French Salad Dressing.
• 7 ounces of Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Fat-free French Salad Dressing as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.