Comparing Nutrients in 5 ounces Broccoli VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Onion Powder	11%	3%	86%

Macro Nutrients

	Broccoli	Onion Powder	Recommended Dietary Allowance
Energy	1.66% 48kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	86.3% 112g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	13% 9.4g	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	1.33% 0.96g	3.27% 2.37g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 5.5g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Onion Powder	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	78.3% 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	22.3% 89.3μg	22.7% 91μg	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	140% 126mg	37% 33mg	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	7.37% 1.1mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Onion Powder	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	93% 0.84mg	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	13% 1.03mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	80% 1.84mg	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	13.4% 94mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.21% 7.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Onion Powder:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin C, 2.9 times more Vitamin E and 24.8 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 6.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Onion Powder Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Onion Powder:

• Raw Broccoli has 16.6 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 8.2 times more Calcium, 12 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 6.2 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium, 5.7 times more Selenium, 2.2 times more Sodium and 9.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.2 times more Omega 3 than Onion Powder Spices.
• While Onion Powder Spices contain 10 times more Energy, 2.8 times more Fat, 5.2 times more Omega 6, 11.9 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fructose, 5.8 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.