Comparing Nutrients in 1 kilogram Boiled Broccoli VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Boiled Broccoli	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	12% 350kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	260% 338g	130g per day for Men 19-50 years
Sugars	19% 14g	70.3% 51g	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	10.2% 7.4g	17.4% 12.6g	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	% 4.9g	% 13g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 17.6g	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	42.5% 24g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	90% 1.17mg	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	270% 1080μg	82.5% 330μg	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	721% 649mg	17.8% 16mg	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	97% 14.5mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	40% 400mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	151% 3.48mg	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	96% 670mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 893g	12.5% 464g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9, 40.6 times more Vitamin C, 3.2 times more Vitamin E and 4.1 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.9 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Broccoli as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 1.2 times more Magnesium, 2.4 times more Potassium and 1.9 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.9 times more Iron, 1.8 times more Manganese, 3.5 times more Selenium and 9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.5 times more Fiber than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 7.9 times more Energy, 34.9 times more Fat, 27.1 times more Saturated Fat, 7 times more Omega 3, 125.2 times more Omega 6, 4.7 times more Carbohydrate, 3.7 times more Sugars, 1.7 times more Fructose and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.