Comparing Nutrients in 14 ounces Sauteed Yellow Onions VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Broccoli	27%	8%	65%

Macro Nutrients

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Energy	17% 488kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	8.1% 5.87g	3.72% 2.7g	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	% 8.33g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 0.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	53.4% 0.69mg	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	2% 7.94μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	393% 354mg	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	18% 2.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21.6% 0.19mg	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	13.4% 1.07mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	36.2% 0.83mg	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	18.7% 131mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 17.3 times more Vitamin B3, 3.3 times more Vitamin B5, 31.5 times more Vitamin B9, 49.6 times more Vitamin C and 4.7 times more Vitamin K than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
• Both Sauteed Yellow Onions as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sauteed Yellow Onions vs Broccoli:

• Raw Broccoli contains 2.4 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 2.8 times more Sodium and 2 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Yellow Onions have 3.6 times more Energy, 29.2 times more Fat, 13 times more Saturated Fat, 10.5 times more Omega 3, 98.2 times more Omega 6 and 2.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fiber and 3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Sauteed Yellow Onions as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.