Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	3.94% 2.86g	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	% 1.5g	% 4.35g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Onions	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.7% 0.26mg	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	33.2% 133μg	7.44% 29.8μg	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	124% 112mg	11.5% 10.3mg	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	16% 2.42mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Onions	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14.8% 0.13mg	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	20% 1.6mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.2% 0.3mg	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	14% 99mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Onions:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B9, 10.8 times more Vitamin C, 61 times more Vitamin E and 162.2 times more Vitamin K than Boiled and Drained Onions.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Onions have similar amounts of Vitamin B6 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Onions:

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 3.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 4.7 times more Selenium, 8 times more Sodium and 2.3 times more Zinc than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.8 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Onions have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 26.3 times more Omega 3, 2.1 times more Fiber and 2.1 times more Protein than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.7 times more Energy, 2.1 times more Carbohydrate, 3.5 times more Sugars and 1.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.