Comparing Nutrients in 1 kilogram Onion Powder VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Onion Powder	Broccoli	Recommended Dietary Allowance
Energy	118% 3410kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	51% 66.4g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	23% 16.7g	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	% 7.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 1g	g per day for Men 19-50 years
Fiber	400% 152g	68.4% 26g	38g per day for Men 19-50 years
Protein	186% 104g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.57mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	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	160% 640μg	158% 630μg	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	260% 234mg	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	18% 2.7mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Broccoli	Recommended Dietary Allowance
Calcium	384% 3840mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	488% 39mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	460% 3220mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.46% 54g	24% 893g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 6.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin C, 2.9 times more Vitamin E and 24.8 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder Spices and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Onion Powder Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onion Powder vs Broccoli:

• Onion Powder Spices have 8.2 times more Calcium, 12 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 6.2 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium, 2.2 times more Sodium and 9.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 16.6 times more Water than Onion Powder Spices.

Comparison of macro-nutrients per 1 kilogram:

• Onion Powder Spices have 10 times more Energy, 2.8 times more Fat, 5.2 times more Omega 6, 11.9 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fructose, 5.8 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.