Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24.4% 0.32mg	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	63.5% 254μg	14.7% 59μg	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	202% 182mg	25.7% 23mg	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	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	15% 150mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12% 0.11mg	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	34.6% 2.77mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	7.9% 0.18mg	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	31.8% 222mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Onions per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9, 7.9 times more Vitamin C, 132 times more Vitamin E and 293.7 times more Vitamin K than Cooked Frozen Onions.
• 1 pound of Cooked 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 Broccoli as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 5.6 times more Manganese, 24.5 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Cooked Frozen Onions.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Onions contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 42 times more Omega 3, 2.1 times more Fiber and 4.4 times more Protein than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 1.3 times more Carbohydrate and 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Frozen Onions provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy and Omega 6 in one pound.