Comparing Nutrients in 300 calories Sauteed Yellow Onions VS Boiled Broccoli

Weight per 300 calories

• Sauteed Yellow Onions: 244g
• Boiled Broccoli: 857g

Sauteed Yellow Onions have 3.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sauteed Yellow Onions	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	4.98% 3.6g	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	% 5.12g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.98g	% 0.69g	g per day for Men 19-50 years
Fiber	11% 4.15g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	4.14% 2.3g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.96% 0.12mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	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	1.2% 4.88μg	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	4.88% 4.4mg	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	11% 1.66mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.041mg	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	8.23% 0.66mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	11.5% 80.5mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	5.27% 195g	20.7% 765g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 4.5 times more Vitamin B1, 10.5 times more Vitamin B2, 52.5 times more Vitamin B3, 12.6 times more Vitamin B5, 3.4 times more Vitamin B6, 189.8 times more Vitamin B9, 126.7 times more Vitamin C, 7.5 times more Vitamin E and 23 times more Vitamin K than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Yellow Onions vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 7 times more Calcium, 12.6 times more Copper, 8.7 times more Iron, 8.2 times more Magnesium, 6.7 times more Manganese, 7.1 times more Phosphorus, 7.7 times more Potassium, 12 times more Sodium, 7.5 times more Zinc and 3.9 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

• Sauteed Yellow Onions have 7.5 times more Fat, 5.3 times more Saturated Fat, 1.6 times more Omega 3 and 26.8 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Carbohydrate, 1.8 times more Fructose, 6.8 times more Fiber and 8.8 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Sauteed Yellow Onions as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.