Comparing Nutrients in 5 ounces Boiled Broccoli VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Boiled Broccoli	Welsh Onions	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.26% 3.1g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Welsh Onions	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	7.85% 0.1mg	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	38.3% 153μg	5.67% 22.7μg	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	102% 92mg	42.5% 38.3mg	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	13.7% 2.06mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	228% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Welsh Onions	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	8.44% 0.19mg	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	13.6% 95mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Welsh Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Welsh Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Welsh Onions:

• 5 ounces of Boiled Broccoli have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9, 2.4 times more Vitamin C and 2.8 times more Vitamin E than Welsh Onions.
• While 5 oz of Raw Welsh Onions contain 1.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Welsh Onions:

• 5 ounces of Boiled Broccoli have 2.2 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 2.4 times more Sodium than Welsh Onions.
• While 5 oz of Raw Welsh Onions contain 1.8 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Welsh Onions contain similar levels of Copper, Magnesium, Zinc and Water per five ounces.
• 5 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 14.9 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Welsh Onions.
• While 5 oz of Raw Welsh Onions contain 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Welsh Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Welsh Onions provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Welsh Onions provide inadequate amounts of Energy and Omega 6 in five ounces.