Comparing Nutrients in 1 kilogram Broccoli VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Broccoli	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	11.7% 340kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	142% 45.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	235% 305g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	9.38% 6.8g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	50.4% 28g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	102% 1.32mg	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	158% 630μg	120% 480μg	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	991% 892mg	51% 46mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	47% 470mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.8% 550μg	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	91% 7.3mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	130% 3mg	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	94% 660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	14% 512g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Frozen Par Fried Breaded Onion Rings:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 19.4 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.4 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Broccoli as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Frozen Par Fried Breaded Onion Rings:

• Raw Broccoli has 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 7.5 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Calcium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Fiber than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 7.6 times more Energy, 38.1 times more Fat, 39.8 times more Saturated Fat, 2.4 times more Omega 3, 52 times more Omega 6 and 4.6 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.