Comparing Nutrients in 1 pound Onion Powder VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Onion Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	53.3% 1547kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	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	276% 359g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	10.4% 7.57g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	181% 69g	36% 13.6g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	173% 2.07mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	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	72.6% 290μg	63.5% 254μg	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	118% 106mg	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	8.16% 1.22mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	174% 1742mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	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	221% 17.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	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	209% 1461mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Onion Powder has 8.3 times more Vitamin B1, 2.7 times more Vitamin B5 and 5.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B3, 1.7 times more Vitamin C, 4.9 times more Vitamin E and 21.5 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Onion Powder have insufficient amounts of Vitamin A and Vitamin E
• Both Onion Powder Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Onion Powder has 11.6 times more Calcium, 17.4 times more Copper, 6.4 times more Iron, 8.7 times more Magnesium, 5.8 times more Manganese, 6.6 times more Phosphorus, 6.9 times more Potassium, 20.4 times more Selenium, 6.6 times more Sodium and 14.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 16.8 times more Water than Onion Powder Spices.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onion Powder has 12.2 times more Energy, 14.8 times more Carbohydrate, 4.5 times more Sugars, 5.1 times more Fiber and 3.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Omega 3 than Onion Powder Spices.
• 1 pound of Onion Powder provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Onion Powder Spices as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.