Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Young Green Onions

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Young Green Onions: 370g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Young Green Onions?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Young Green Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	9.26% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	20% 14.5g	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	4.4% 3.2g	11% 7.85g	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	% 2.9g	% 6.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Young Green Onions	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	25% 0.33mg	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	64.4% 258μg	27.8% 111μg	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	241% 217mg	55% 49.6mg	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	31.3% 4.7mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	482% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Young Green Onions	Recommended Dietary Allowance
Calcium	21.5% 215mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	12.8% 0.11mg	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	39% 3.1mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	14% 59.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	24% 0.56mg	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	27.5% 192mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	3.37% 1.85μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Young Green Onions:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.4 times more Vitamin C and 6 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 3.7 times more Vitamin A and 1.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Young Green Onions:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Copper, 1.6 times more Iron, 2 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 5.8 times more Selenium, 1.7 times more Sodium and 2.5 times more Zinc than Young Green Onions, tops only.
• Both Frozen Chopped Broccoli, Unprepared and Young Green Onions, tops only have similar amounts of Calcium, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.6 times more Fat, 3.6 times more Saturated Fat, 2.5 times more Omega 6, 2.8 times more Sugars and 2.5 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Young Green Onions, tops only have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.