Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Onions	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	10% 13.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	8.3% 6g	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	1.62% 1.18g	2.52% 1.83g	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	% 1.06g	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Onions	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	23.7% 95μg	6.73% 27μg	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	89% 80mg	11.7% 10.5mg	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	11.5% 1.73mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Onions	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.56μg	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	14.4% 1.15mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.95% 0.18mg	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	10% 71mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Onions:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 3.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B9, 7.6 times more Vitamin C, 61 times more Vitamin E and 202.8 times more Vitamin K than Raw Onions.
• Both Frozen Chopped Broccoli, Unprepared and Raw Onions have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Onions:

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Calcium, 3.9 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 5.6 times more Selenium, 6 times more Sodium and 2.8 times more Zinc than Raw Onions.
• Both Frozen Chopped Broccoli, Unprepared and Raw Onions have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 26.3 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Raw Onions.
• While Raw Onions contain 1.5 times more Energy, 2 times more Carbohydrate, 3.1 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.