Comparing Nutrients in 100 grams Boiled Broccoli VS Commercial French Salad Dressing no Salt

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	46% 45g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	12% 15.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	22% 16g	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	1.02% 0.74g	7.4% 5.36g	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	% 0.49g	% 6.7g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 3.9g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	0% 0g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	0% 0mg	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	27% 108μg	0% 0μg	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	72% 65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	4% 40mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	0.91% 0.021mg	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	9.57% 67mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Commercial French Salad Dressing no Salt:

• Boiled and Drained Broccoli has 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.
• While Commercial French Salad Dressing no Salt contains 2.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercial French Salad Dressing no Salt have similar amounts of Vitamin K per 100 g.
• Both Boiled and Drained Broccoli as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Commercial French Salad Dressing no Salt:

• Boiled and Drained Broccoli has 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 Boiled and Drained Broccoli and Commercial French Salad Dressing no Salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has more Fiber and 3.1 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 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.
• Both Boiled and Drained Broccoli as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.