Comparing Nutrients in 1 pound Young Green Onions VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.22% 122kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	8.45% 6.12g	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	13.3% 9.6g	5.2% 3.76g	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	% 7.44g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	101% 907μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	34% 136μg	76% 304μg	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	67.5% 60.8mg	284% 256mg	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	6.35% 0.95mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	591% 709μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	19% 0.17mg	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	29% 2.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	58% 1.33mg	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	16% 113mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

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

• Young Green Onions, tops only have 3.8 times more Vitamin A and 1.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 4.2 times more Vitamin C and 5.8 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared contains 1.6 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Young Green Onions, tops only have 1.2 times more Carbohydrate, 2.9 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3, 1.7 times more Fiber and 2.9 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.