Comparing Nutrients in 1 pound Boiled Broccoli VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Onion Powder	11%	3%	86%

Macro Nutrients

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Energy	5.47% 159kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	276% 359g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	41.5% 30g	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	4.63% 3.36g	10.4% 7.57g	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	% 2.22g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 17.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	181% 69g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	251% 3.26mg	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	122% 490μg	72.6% 290μg	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	327% 294mg	118% 106mg	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	44% 6.58mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Calcium	18% 181mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	297% 2.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	256% 5.9mg	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	43.4% 304mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	131% 4468mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.66% 24.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B9, 2.8 times more Vitamin C, 5.4 times more Vitamin E and 34.4 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 7.3 times more Vitamin B1 and 3.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Onion Powder Spices have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Broccoli as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Onion Powder:

• Boiled and Drained Broccoli has 16.6 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 9.6 times more Calcium, 9.7 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 6.7 times more Manganese, 4.8 times more Phosphorus, 3.4 times more Potassium, 8.9 times more Selenium, 1.8 times more Sodium and 9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 7.9 times more Omega 3 than Onion Powder Spices.
• While Onion Powder Spices contain 9.7 times more Energy, 2.5 times more Fat, 5 times more Omega 6, 11 times more Carbohydrate, 4.8 times more Sugars, 2.3 times more Fructose, 4.6 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.