Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Cooked Frozen Onions

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Cooked Frozen Onions: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Cooked Frozen Onions?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	43% 31g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	58% 32.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	57.7% 0.75mg	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	193% 773μg	35% 139μg	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	723% 651mg	60.7% 54.6mg	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	94% 14mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	2.68% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	64.6% 646mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	28.6% 0.26mg	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	117% 9.35mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	18.6% 0.43mg	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	82.4% 577mg	3.06% 21.4mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	8.77% 0.96mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	26.7% 988g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cooked Frozen Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Cooked Frozen Onions?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Cooked Frozen Onions:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 3.6 times more Vitamin B1, 5.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.9 times more Vitamin B5, 2 times more Vitamin B6, 5.6 times more Vitamin B9, 11.9 times more Vitamin C, 131.4 times more Vitamin E and 291.1 times more Vitamin K than Cooked Frozen Onions.
• 300 calories of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Cooked Frozen Onions:

• 300 calories of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 7.9 times more Manganese, 26.9 times more Phosphorus, 2.3 times more Potassium, 7.5 times more Selenium, 3.2 times more Sodium and 5.7 times more Zinc than Cooked Frozen Onions.
• Both Frozen Chopped Broccoli and Cooked Frozen Onions contain similar levels of Water per 300 calories.
• 300 calories of Cooked Frozen Onions lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 113.1 times more Omega 3, 2.3 times more Fiber and 4.3 times more Protein than Cooked Frozen Onions.
• While 300 kcal of Boiled and Drained Frozen Onions contain 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Onions provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Onions provide inadequate amounts of Omega 6 in 300 calories.