Comparing Nutrients in 14 ounces Broccoli VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Broccoli	Boiled Onions	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	31% 40.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	26% 18.8g	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	3.72% 2.7g	7.9% 5.7g	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	% 1.94g	% 8.7g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.37g	g per day for Men 19-50 years
Fiber	27% 10.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	20% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Onions	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	39.4% 0.51mg	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	62.5% 250μg	15% 59.5μg	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	393% 354mg	23% 20.6mg	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	20.6% 3.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Onions	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	29.5% 0.27mg	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	36.2% 2.9mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	26.4% 0.61mg	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	37.4% 262mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.42% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Onions:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.9 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.2 times more Vitamin B9, 17.2 times more Vitamin C, 39 times more Vitamin E and 203.2 times more Vitamin K than Boiled and Drained Onions.
• Both Raw Broccoli as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Onions:

• Raw Broccoli has 2.1 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium, 11 times more Sodium and 2 times more Zinc than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Onions have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 15.8 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.3 times more Energy, 1.5 times more Carbohydrate, 2.8 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.