Comparing Nutrients in 500 calories Boiled Broccoli VS Onion Powder

Weight per 500 calories

• Boiled Broccoli: 1429g
• Onion Powder: 147g

Onion Powder Spices have 9.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Onion Powder?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Onion Powder	11%	3%	86%

Macro Nutrients

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	89.2% 116g	130g per day for Men 19-50 years
Sugars	27.4% 20g	13.4% 9.72g	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	14.6% 10.6g	3.38% 2.45g	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	% 7g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 5.67g	g per day for Men 19-50 years
Fiber	124% 47g	58.7% 22.3g	38g per day for Men 19-50 years
Protein	60.7% 34g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	9.02% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	81% 1.05mg	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	386% 1543μg	23.5% 94μg	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	1030% 927mg	38% 34.3mg	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	138% 20.7mg	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Onion Powder	Recommended Dietary Allowance
Calcium	57% 571mg	56.3% 563mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	71.5% 5.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	83% 1.9mg	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	137% 957mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	42.5% 1444mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.21% 7.9g	3700g per day for Men 19-50 years

Boiled Broccoli VS Onion Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Onion Powder?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Onion Powder:

• 500 calories of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 15 times more Vitamin B2, 16.8 times more Vitamin B3, 8.2 times more Vitamin B5, 2.7 times more Vitamin B6, 16.4 times more Vitamin B9, 27 times more Vitamin C, 52.3 times more Vitamin E and 335.3 times more Vitamin K than Onion Powder.
• 500 calories of Onion Powder have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Onion Powder:

• 500 calories of Boiled Broccoli have 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 5.5 times more Sodium and 161.3 times more Water than Onion Powder.
• Both Boiled Broccoli and Onion Powder contain similar levels of Calcium, Copper, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 77.3 times more Omega 3, 2 times more Sugars, 4.3 times more Fructose, 2.1 times more Fiber and 2.2 times more Protein than Onion Powder.
• Both Boiled Broccoli and Onion Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Onion Powder provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Onion Powder Spices provide inadequate amounts of Omega 6 in 500 calories.