Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Broccoli	27%	8%	65%

Macro Nutrients

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Energy	42.4% 1230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	20.4% 15g	9.38% 6.8g	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	% 21g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 1g	g per day for Men 19-50 years
Fiber	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	17% 9.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	135% 1.75mg	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	5% 20μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	991% 892mg	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	45.3% 6.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	54.4% 0.49mg	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	33.8% 2.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	91% 2.1mg	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	47% 330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Broccoli:

• Raw Broccoli contains 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 17.3 times more Vitamin B3, 3.3 times more Vitamin B5, 31.5 times more Vitamin B9, 49.6 times more Vitamin C and 4.7 times more Vitamin K than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Sauteed Yellow Onions as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Broccoli:

• Raw Broccoli contains 2.4 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 2.8 times more Sodium and 2 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions have 3.6 times more Energy, 29.2 times more Fat, 13 times more Saturated Fat, 10.5 times more Omega 3, 98.2 times more Omega 6 and 2.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fiber and 3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Raw Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Sauteed Yellow Onions as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.