Comparing Nutrients in 300 calories Broccoli VS Sauteed Yellow Onions

Weight per 300 calories

• Broccoli: 882g
• Sauteed Yellow Onions: 244g

Sauteed Yellow Onions have 3.6 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Sauteed Yellow Onions?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Broccoli	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	8.28% 6g	4.98% 3.6g	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	% 4.32g	% 5.12g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 1.98g	g per day for Men 19-50 years
Fiber	60.4% 23g	11% 4.15g	38g per day for Men 19-50 years
Protein	44.4% 25g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	9.96% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	39% 0.5mg	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	139% 556μg	1.2% 4.88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	4.88% 4.4mg	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	46% 6.9mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	4.6% 0.041mg	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	80.5% 6.44mg	8.23% 0.66mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	11% 0.25mg	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	83% 582mg	11.5% 80.5mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	21.3% 788g	5.27% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Sauteed Yellow Onions:

• Raw Broccoli has 5.2 times more Vitamin B1, 10.3 times more Vitamin B2, 62.5 times more Vitamin B3, 12.1 times more Vitamin B5, 3.1 times more Vitamin B6, 114 times more Vitamin B9, 179.3 times more Vitamin C, 4.1 times more Vitamin E and 17 times more Vitamin K than Sauteed Yellow Onions.
• Both Raw Broccoli as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Sauteed Yellow Onions:

• Raw Broccoli has 8.5 times more Calcium, 10.4 times more Copper, 9.8 times more Iron, 8.4 times more Magnesium, 7.4 times more Manganese, 7.2 times more Phosphorus, 8.6 times more Potassium, 9.9 times more Sodium, 7.1 times more Zinc and 4 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3.1 times more Carbohydrate, 1.7 times more Fructose, 5.5 times more Fiber and 10.7 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 8.1 times more Fat, 3.6 times more Saturated Fat, 2.9 times more Omega 3 and 27.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Sauteed Yellow Onions have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 300 kcal.