Comparing Nutrients in 300 calories Sweet Onions VS Boiled Broccoli

Weight per 300 calories

• Sweet Onions: 938g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sweet Onions	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	65% 47g	16.4% 12g	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	26% 19g	8.75% 6.34g	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	% 21g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 6.75g	% 0.69g	g per day for Men 19-50 years
Fiber	22.2% 8.44g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	132% 1.7mg	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	54% 216μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	618% 556mg	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	1.25% 0.19mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18.8% 188mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	30.5% 2.44mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	72.3% 1.66mg	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	36% 253mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	23% 855g	20.7% 765g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 5.6 times more Vitamin B2, 3.8 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, 12.4 times more Vitamin C, 66.3 times more Vitamin E and 430 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Onions vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.8 times more Calcium, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium, 4.7 times more Sodium and 3.2 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Boiled and Drained Broccoli have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Onions have 4 times more Sugars and 3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.7 times more Fat, 3.4 times more Fiber and 2.7 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sweet Onions as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.