Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Reduced Fat French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	0.97% 28kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	24% 31.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	23.3% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.23% 0.055mg	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	14% 56μg	0.5% 2μg	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	44.6% 40mg	5.33% 4.8mg	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	8.8% 1.32mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	17.8% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	7.63% 0.61mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	4.8% 0.11mg	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	7% 49mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	56% 838mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.47% 54.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Reduced Fat French Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Reduced Fat French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Reduced Fat French Salad Dressing:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B5, 2.4 times more Vitamin B6, 28 times more Vitamin B9, 8.4 times more Vitamin C, 1.3 times more Vitamin E and 4.9 times more Vitamin K than Reduced Fat French Salad Dressing.
• Both Cooked Chopped Frozen Broccoli and Reduced Fat French Salad Dressing provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Reduced Fat French Salad Dressing:

• 100 grams of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.6 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 1.7 times more Water than Reduced Fat French Salad Dressing.
• While 100 g of Reduced Fat French Salad Dressing contain 4.7 times more Copper, 2.3 times more Selenium and 76.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Reduced Fat French Salad Dressing contain similar levels of Iron per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 100 grams of Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 2 times more Fiber and 5.3 times more Protein than Reduced Fat French Salad Dressing.
• While 100 g of Reduced Fat French Salad Dressing contain 7.9 times more Energy, 96 times more Fat, 46.8 times more Saturated Fat, 21.3 times more Omega 3, 227.4 times more Omega 6, 5.8 times more Carbohydrate and 11.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Reduced Fat French Salad Dressing provide inadequate amounts of Protein