Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	0.97% 28kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	54.4% 9.24g	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	9.32% 12g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	15% 10.8g	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	8.03% 5.82g	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	% 4.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	0.82% 0.13mg	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	4.92% 0.064mg	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% 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	44.6% 40mg	0.44% 0.4mg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	2.1% 0.019mg	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	7.63% 0.61mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	1.35% 0.031mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.7% 63.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Commercial Italian Salad Dressing:

• Boiled Chopped Frozen Broccoli has 25.5 times more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B2, 3.5 times more Vitamin B3, more Vitamin B5, 2 times more Vitamin B6, more Vitamin B9, 100.3 times more Vitamin C and 1.6 times more Vitamin K than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 1.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Commercial Italian Salad Dressing:

• Boiled Chopped Frozen Broccoli has 2.5 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 4 times more Zinc and 1.4 times more Water than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 2.9 times more Selenium and 90.3 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Broccoli has more Fiber and 7.6 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 8.6 times more Energy, 176 times more Fat, 163.8 times more Saturated Fat, 35.5 times more Omega 3, 711 times more Omega 6, 2.3 times more Carbohydrate and 7.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.