Comparing Nutrients in 300 calories Boiled Broccoli VS Young Green Onions

Weight per 300 calories

• Boiled Broccoli: 857g
• Young Green Onions: 1111g

Boiled Broccoli has 1.3 times more energy per 100g than Young Green Onions. It has low energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Young Green Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Boiled Broccoli	Young Green Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	5.4% 5.22g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	49% 63.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	60% 43.4g	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	8.75% 6.34g	32.5% 23.6g	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	% 4.2g	% 18.2g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 1.78g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Young Green Onions	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	247% 2222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	75.2% 0.98mg	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	231% 926μg	83.3% 333μg	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	618% 556mg	165% 149mg	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	83% 12.4mg	15.6% 2.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1447% 1737μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Young Green Onions	Recommended Dietary Allowance
Calcium	34.3% 343mg	57.8% 578mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	38.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	42.3% 178mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	72.5% 1.67mg	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	82% 574mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	52% 1767mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	20.7% 765g	27.7% 1026g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Young Green Onions:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 3.7 times more Vitamin C and 5.3 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 3.4 times more Vitamin A and 1.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Young Green Onions:

• Boiled and Drained Broccoli has 1.5 times more Copper, 2.1 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium, 2.1 times more Sodium and 1.7 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.7 times more Calcium and 1.3 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Young Green Onions, tops only have similar amounts of Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 2.3 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.5 times more Fat, 2.7 times more Saturated Fat, 2.1 times more Omega 6, 3.6 times more Sugars and 3.7 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Young Green Onions, tops only have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.