Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Onions VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Chopped Frozen Onions	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	40% 29g	19% 14g	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	NA	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	154% 2mg	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	32.5% 130μg	270% 1080μg	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	29% 26mg	721% 649mg	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	0.67% 0.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	37.5% 3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	84.3% 1.94mg	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	27% 190mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 922g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Boiled Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Onions vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains more Vitamin A, 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 2.9 times more Vitamin B6, 8.3 times more Vitamin B9, 25 times more Vitamin C, 145 times more Vitamin E and 470.3 times more Vitamin K than Boiled Chopped Frozen Onions.
• 1 kilogram of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Onions vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 2.5 times more Calcium, 3.2 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 4 times more Selenium, 3.4 times more Sodium and 6.4 times more Zinc than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Boiled Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Onions has 2.1 times more Sugars than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 59.5 times more Omega 3, 1.8 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Boiled Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Onions as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.