Comparing Nutrients in 300 calories Welsh Onions VS Broccoli

Weight per 300 calories

• Welsh Onions: 882g
• Broccoli: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Welsh Onions	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	20.7% 15g	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	8.28% 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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	55.7% 21g	60.4% 23g	38g per day for Men 19-50 years
Protein	30% 16.8g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	119% 1.54mg	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	35.3% 141μg	139% 556μg	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	265% 238mg	875% 787mg	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	30% 4.5mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1422% 1706μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	48% 0.43mg	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	135% 10.8mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	80.6% 1.85mg	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	61.8% 432mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	9.63% 5.3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	21.6% 799g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Welsh Onions have 1.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.9 times more Vitamin B9, 3.3 times more Vitamin C and 1.5 times more Vitamin E than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Welsh Onions vs Broccoli:

• Raw Welsh Onions have 1.4 times more Copper, 1.7 times more Iron and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium and 1.9 times more Sodium than Raw Welsh Onions.
• Both Raw Welsh Onions and Raw Broccoli have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Welsh Onions have 3 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Saturated Fat, 7.9 times more Omega 3 and 1.5 times more Protein than Raw Welsh Onions.
• Both Raw Welsh Onions and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Welsh Onions as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.