Comparing Nutrients in 300 calories Spring Or Scallions Onions VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Spring Or Scallions Onions: 938g
• Cooked Chopped Frozen Broccoli: 1071g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Spring Or Scallions Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.86% 0.66g	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	53% 69g	44% 57.3g	130g per day for Men 19-50 years
Sugars	30% 22g	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	64% 24.4g	84.6% 32g	38g per day for Men 19-50 years
Protein	30.6% 17g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	52% 469μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	150% 600μg	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	196% 176mg	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	34.4% 5.16mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1617% 1941μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	67.5% 675mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	86.5% 0.78mg	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	173% 14mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	49.6% 347mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	33.2% 3.66mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.8% 842g	26.3% 972g	3700g per day for Men 19-50 years

Spring Or Scallions Onions VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Spring Or Scallions Onions have 2.1 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 4.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin C and 2.7 times more Vitamin E than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Raw Spring Or Scallions Onions 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 Spring Or Scallions Onions vs Cooked Chopped Frozen Broccoli:

• 300 calories of Spring Or Scallions Onions have 1.9 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium, 1.3 times more Sodium and 1.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Selenium than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Cooked Chopped Frozen Broccoli contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spring Or Scallions Onions have 1.2 times more Carbohydrate and 1.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 12 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Spring Or Scallions Onions provide inadequate amounts of Omega 3
• Both Raw Spring Or Scallions Onions as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.