Comparing Nutrients in 14 ounces Young Green Onions VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.7% 107kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	7.4% 5.36g	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	11.6% 8.4g	4.54% 3.3g	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	% 6.5g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	88% 794μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	39.7% 0.52mg	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	29.8% 119μg	66.5% 266μg	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	59% 53mg	249% 224mg	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	5.56% 0.83mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	517% 620μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	16.8% 0.15mg	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	25.3% 2.02mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	50.7% 1.17mg	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	14% 99mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Young Green Onions vs Frozen Chopped Broccoli:

• Young Green Onions, tops only have 3.8 times more Vitamin A and 1.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 4.2 times more Vitamin C and 5.8 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Young Green Onions vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 1.6 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Young Green Onions, tops only have 1.2 times more Carbohydrate, 2.9 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3, 1.7 times more Fiber and 2.9 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.