Comparing Nutrients in 5 ounces Onions VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Onions	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	7.83% 10g	130g per day for Men 19-50 years
Sugars	8.3% 6g	2.7% 1.97g	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	2.52% 1.83g	1.45% 1.05g	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	% 2.8g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.11g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.28mg	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	6.73% 27μg	38.3% 153μg	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	11.7% 10.5mg	102% 92mg	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	0.19% 0.028mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	0.14% 5.67μg	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	3.72% 0.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	12% 0.27mg	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	5.87% 41mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 8.8 times more Vitamin C, 72.5 times more Vitamin E and 352.8 times more Vitamin K than Raw Onions.
• Both Raw Onions as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onions vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 3.2 times more Selenium, 10.3 times more Sodium and 2.6 times more Zinc than Raw Onions.
• Both Raw Onions and Boiled and Drained Broccoli have similar amounts of Water per 5 oz.
• Both Raw Onions as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Onions have 1.3 times more Carbohydrate, 3.1 times more Sugars and 1.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.8 times more Omega 3, 1.9 times more Fiber and 2.2 times more Protein than Raw Onions.
• Both Raw Onions and Boiled and Drained Broccoli have similar amounts of Energy per 5 oz.
• Both Raw Onions as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.