Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Onion Powder	11%	3%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Onion Powder	Recommended Dietary Allowance
Energy	8.97% 260kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	609% 791g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	91% 66.3g	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	11.4% 8.3g	23% 16.7g	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	% 7.5g	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 38.7g	g per day for Men 19-50 years
Fiber	79% 30g	400% 152g	38g per day for Men 19-50 years
Protein	50% 28g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Onion Powder	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	552% 7.18mg	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	168% 670μg	160% 640μg	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	627% 564mg	260% 234mg	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	81.3% 12mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Onion Powder	Recommended Dietary Allowance
Calcium	56% 560mg	384% 3840mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	656% 5.9mg	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	101% 8.1mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	565% 13mg	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	71.4% 500mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	290% 9850mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	368% 40.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Onion Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Onion Powder:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.5 times more Vitamin B3, 2.4 times more Vitamin C, 4.5 times more Vitamin E and 19.8 times more Vitamin K than Onion Powder.
• While 1 kg of Onion Powder Spices contains 8.6 times more Vitamin B1, 2.6 times more Vitamin B5 and 5.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Onion Powder provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Onion Powder:

• 1 kilogram of Frozen Chopped Broccoli has 17 times more Water than Onion Powder.
• While 1 kg of Onion Powder Spices contains 6.9 times more Calcium, 15.5 times more Copper, 4.8 times more Iron, 6.3 times more Magnesium, 4.4 times more Manganese, 6.4 times more Phosphorus, 4.6 times more Potassium, 5.1 times more Selenium, 3 times more Sodium and 8.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 7 times more Omega 3 than Onion Powder.
• While 1 kg of Onion Powder Spices contains 13.1 times more Energy, 16.6 times more Carbohydrate, 4.9 times more Sugars, 2 times more Fructose, 5.1 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Onion Powder provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Onion Powder Spices provide inadequate amounts of Omega 6 in one kilogram.