Comparing Nutrients in 14 ounces Onion Powder VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Onion Powder	Broccoli	Recommended Dietary Allowance
Energy	46.7% 1353kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 15.4g	% 0.4g	g per day for Men 19-50 years
Fiber	159% 60.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	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	63.5% 254μg	62.5% 250μg	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	103% 93mg	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	7.14% 1.07mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Broccoli	Recommended Dietary Allowance
Calcium	152% 1524mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	193% 15.5mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	183% 1278mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onion Powder vs Broccoli:

• Onion Powder Spices have 6.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin C, 2.9 times more Vitamin E and 24.8 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Onion Powder Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onion Powder vs Broccoli:

• Onion Powder Spices have 8.2 times more Calcium, 12 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 6.2 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium, 2.2 times more Sodium and 9.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.6 times more Water than Onion Powder Spices.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 10 times more Energy, 2.8 times more Fat, 5.2 times more Omega 6, 11.9 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fructose, 5.8 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.