Comparing Nutrients in 500 calories Commercial Italian Salad DressingVS Boiled Broccoli

Weight per 500 calories

Commercial Italian Salad Dressing

208g

Boiled Broccoli

1429g

Commercial Italian Salad Dressing has 6.9 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Commercial Italian Salad Dressing or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Commercial Italian Salad Dressing

79%

20%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Commercial Italian Salad Dressingvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy

45.4%44g

Fat

6.04%5.86g

44 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat

19%6.14g

Saturated Fat

3.53%1.13g

6.14 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat

194%3.1g

Omega 3

106%1.7g

3.1 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3

113%19.3g

Omega 6

4.3%0.73g

19.3 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Oils and Fats rich in Cholesterol

19.4%25.3g

Carbohydrate

79%103g

25.3 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate

31%22.4g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22.4 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars

16.7%12g

Fructose

14.6%10.6g

≤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]

12 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose

%9.23g

Glucose

%7g

9.23 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose

%1.1g

Sucrose

%1.14g

1.1 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose

0%0g

Fiber

124%47g

0 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber

1.53%0.85g

Protein

60.7%34g

0.85 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

Commercial Italian Salad Dressingvs Boiled Broccoli

0.46%4.17μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

4.17 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A

3.47%0.042mg

Vitamin B1

75%0.9mg

Thiamine

0.042 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

135%1.76mg

Riboflavin

0 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2

1.7%0.27mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0%0mg

Vitamin B5

176%8.8mg

Pantothenic acid

0 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10.3%0.13mg

Vitamin B6

220%2.86mg

Pyridoxine

0.13 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7

0%0μg

Vitamin B9

386%1543μg

Folates and Folic Acid

0 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12

0.93%0.83mg

Vitamin C

1030%927mg

Ascorbic acid

0.83 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D

30.4%4.56mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

4.56 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E

97%117μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

117 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin K

Minerals

Commercial Italian Salad Dressingvs Boiled Broccoli

2.7%27mg

Calcium

57%571mg

27 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium

4.4%0.04mg

Copper

97%0.87mg

0.04 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper

Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride

6.77%0.54mg

Iron

120%9.57mg

0.54 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron

2.5%10.4mg

Magnesium

71.4%300mg

10.4 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium

2.8%0.065mg

Manganese

120%2.77mg

0.065 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Oils and Fats rich in Molybdenum

4.46%31.3mg

Phosphorus

137%957mg

31.3 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus

5.15%175mg

Potassium

123%4186mg

175 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium

7.58%4.17μg

Selenium

41.6%23μg

4.17 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium

138%2069mg

Sodium

39%586mg

2069 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium

1.33%0.15mg

Zinc

58.4%6.43mg

0.15 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc

3.57%132g

Water

34.5%1275g

132 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water

Lets compare vitamin content per 500 calories of Commercial Italian Salad Dressing vs Boiled Broccoli:

Boiled and Drained Broccoli contains 264 times more Vitamin A, 21.6 times more Vitamin B1, more Vitamin B2, 28.9 times more Vitamin B3, more Vitamin B5, 21.4 times more Vitamin B6, more Vitamin B9, 1112.6 times more Vitamin C, 4.5 times more Vitamin E and 17.3 times more Vitamin K than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Italian Salad Dressing vs Boiled Broccoli:

Commercial Italian Salad Dressing has 3.5 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 21.1 times more Calcium, 22 times more Copper, 17.7 times more Iron, 28.8 times more Magnesium, 42.9 times more Manganese, 30.6 times more Phosphorus, 23.9 times more Potassium, 5.5 times more Selenium, 44.1 times more Zinc and 9.7 times more Water than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 500 calories:

Commercial Italian Salad Dressing has 7.5 times more Fat, 5.4 times more Saturated Fat, 1.8 times more Omega 3 and 26.4 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.1 times more Carbohydrate, more Fiber and 39.8 times more Protein than Commercial Italian Salad Dressing.
Both Commercial Italian Salad Dressing and Boiled and Drained Broccoli have similar amounts of Energy, Sugars and Fructose per 500 kcal.
Both Commercial Italian Salad Dressing as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Commercial Italian Salad DressingVS Commercial French Salad DressingBoiled BroccoliVS Commercial French Salad DressingCommercial Italian Salad DressingVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Commercial Italian Salad DressingVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Commercial Italian Salad Dressing or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: