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

Weight per 300 calories

• Frozen Whole Onions: 857g
• Cooked Chopped Frozen Broccoli: 1071g

Frozen Whole Onions have 1.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Whole Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	45% 32.7g	21.7% 15.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.3% 14.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.3% 0.8mg	107% 1.4mg	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	45% 180μg	150% 600μg	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	76% 68.6mg	477% 430mg	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	1.14% 0.17mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.86% 3.43μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	31% 309mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	40.5% 0.36mg	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	49.3% 3.94mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	104% 2.4mg	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	28% 197mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	35.8% 1217mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	6.23% 3.43μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 773g	26.3% 972g	3700g per day for Men 19-50 years

Frozen Whole Onions VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.6 times more Vitamin B1, 4.2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9, 6.3 times more Vitamin C, 82.5 times more Vitamin E and 275.3 times more Vitamin K than Frozen Whole Onions, Unprepared.
• 300 calories of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Whole Onions, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium, 1.4 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Whole Onions have 1.3 times more Carbohydrate and 2.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 52.5 times more Omega 3, 2.2 times more Fiber and 4.4 times more Protein than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Whole Onions provide inadequate amounts of Omega 3
• Both Frozen Whole Onions, Unprepared as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.