Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Onions Flakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	102% 74.2g	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	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	48% 18.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Onions Flakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Onions Flakes	Recommended Dietary Allowance
Calcium	11% 111mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Onions Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 6.8 times more Vitamin E and 21.3 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 9.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.9 times more Vitamin B5, 12.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Onions Flakes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 23.3 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 4.6 times more Calcium, 10.9 times more Copper, 1.9 times more Iron, 5.1 times more Magnesium, 4.7 times more Manganese, 6.1 times more Phosphorus, 7.7 times more Potassium, 1.8 times more Selenium and 3.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 11.7 times more Omega 3 than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 13.4 times more Energy, 17.4 times more Carbohydrate, 27.7 times more Sugars, 3.1 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Onions Flakes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Dry Onions Flakes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Onions Flakes

What are the health benefits of Frozen Chopped Broccoli compared to Onions Flakes?

Frozen chopped broccoli is a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. It also contains antioxidants that may help reduce inflammation and support overall health. On the other hand, onion flakes are a good source of antioxidants and may have antibacterial properties. Both can be beneficial for health when included in a balanced diet.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Onions Flakes?

Both frozen chopped broccoli and onion flakes can be helpful for weight loss due to their low calorie content and high fiber content. Broccoli is a nutrient-dense vegetable that is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Onions are also low in calories and can add flavor to your meals without adding many extra calories. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating these low-calorie, high-fiber foods into your diet can support your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Onions Flakes to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Both frozen chopped broccoli and onion flakes are not high in protein. Instead, consider incorporating protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, and quinoa into your diet to support muscle growth. Additionally, make sure to include a variety of fruits, vegetables, whole grains, nuts, and seeds to meet your overall nutrient needs for optimal performance and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Onions Flakes?

Both frozen chopped broccoli and onion flakes have a relatively low environmental impact compared to animal products. However, producing frozen chopped broccoli typically requires more resources such as water, energy, and packaging compared to onion flakes. Broccoli is a water-intensive crop, while onions have a lower water footprint. Choosing either option can still contribute to a more sustainable diet compared to animal-based foods.