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

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5% 145kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	9.2% 6.67g	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	12.6% 9.16g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	45.4% 0.59mg	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	26% 104μg	63.5% 254μg	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	24% 21.8mg	202% 182mg	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	0.6% 0.091mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	17% 0.15mg	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	14.7% 1.18mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	44% 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	17.5% 122mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B9, 8.4 times more Vitamin C, 66 times more Vitamin E and 293.7 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Sweet Onions as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Sweet Onions have 1.6 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium and 2.2 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Boiled Chopped Frozen Broccoli have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Onions have 1.4 times more Carbohydrate and 3.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Fiber and 3.9 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 1 lb.
• Both Raw Sweet Onions as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.