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

Weight per 300 calories

• Sweet 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 - Sweet Onions or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	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	54.4% 70.8g	44% 57.3g	130g per day for Men 19-50 years
Sugars	65% 47g	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	26% 19g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 6.75g	NA	g per day for Men 19-50 years
Fiber	22.2% 8.44g	84.6% 32g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sweet 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	32% 0.38mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	54% 216μg	150% 600μg	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	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	1.25% 0.19mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18.8% 188mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	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	30.5% 2.44mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20% 84.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	36% 253mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	8.52% 4.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23% 855g	26.3% 972g	3700g per day for Men 19-50 years

Sweet Onions VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.9 times more Vitamin B3, 3.2 times more Vitamin B5, 2.8 times more Vitamin B9, 9.5 times more Vitamin C, 75.4 times more Vitamin E and 335.6 times more Vitamin K than Raw Sweet Onions.
• Both Sweet Onions and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Sweet Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Sweet Onions have 1.4 times more Copper than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium and 2.5 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Cooked Chopped Frozen Broccoli contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Onions have 1.2 times more Carbohydrate and 3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.8 times more Fiber and 4.4 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.