Comparing Nutrients in 14 ounces Broccoli VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Broccoli	Frozen Whole Onions	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.56% 0.095g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	21% 15g	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	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Whole 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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	28.4% 0.37mg	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	21% 83.3μg	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	35.3% 31.8mg	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	20.6% 3.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	18.7% 187mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	22% 0.2mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	21.6% 0.5mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Frozen Whole Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Broccoli have more Vitamin A, 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 11.2 times more Vitamin C, 39 times more Vitamin E and 254 times more Vitamin K than Frozen Whole Onions.
• 14 ounces of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Frozen Whole Onions:

• 14 ounces of Broccoli have 1.3 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Selenium, 3.3 times more Sodium and 3.4 times more Zinc than Frozen Whole Onions.
• Both Broccoli and Frozen Whole Onions contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 63 times more Omega 3, 1.5 times more Fiber and 3.2 times more Protein than Frozen Whole Onions.
• While 14 oz of Frozen Whole Onions, Unprepared contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Raw Broccoli.
• 14 ounces of Frozen Whole Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.