Comparing Nutrients in 14 ounces Cooked Frozen Onions with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	7.6% 5.5g	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	NA	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	61% 0.79mg	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	13% 51.6μg	107% 429μg	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	22.5% 20.2mg	286% 258mg	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	17% 1.35mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	33.5% 0.77mg	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	1.13% 7.94mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions with Salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B1, 6.8 times more Vitamin B2, 4.2 times more Vitamin B3, 7.9 times more Vitamin B5, 2.9 times more Vitamin B6, 8.3 times more Vitamin B9, 12.7 times more Vitamin C, 145 times more Vitamin E and 470.3 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Onions with Salt vs Boiled Broccoli:

• Boiled Frozen Onions, drained with Salt have 6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 2.5 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 4.9 times more Manganese, 33.5 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 5 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Onions, drained with Salt have 2.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Energy, 119 times more Omega 3, 2.4 times more Fiber and 3.4 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.