Comparing Nutrients in 1 pound Broccoli VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Broccoli	Young Green Onions	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	20% 26g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24.5% 17.7g	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	4.25% 3.1g	13.3% 9.6g	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	% 7.44g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.73g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Young Green Onions	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30.7% 0.4mg	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	71.4% 286μg	34% 136μg	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	450% 405mg	67.5% 60.8mg	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	23.6% 3.54mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Young Green Onions	Recommended Dietary Allowance
Calcium	21.3% 213mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	15.6% 0.14mg	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	41.4% 3.3mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	29.6% 0.68mg	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	42.8% 299mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Young Green Onions:

• Raw Broccoli has 2.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 4.2 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 6.7 times more Vitamin C and 3.7 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 6.5 times more Vitamin A and 1.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Young Green Onions:

• Raw Broccoli has 1.6 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 5 times more Selenium, 2.2 times more Sodium and 2.1 times more Zinc than Young Green Onions, tops only.
• Both Raw Broccoli and Young Green Onions, tops only have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.3 times more Energy, 1.6 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.3 times more Sugars and 3.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Young Green Onions, tops only have similar amounts of Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.