Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.038g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.94% 5.75g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen 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	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.7% 0.14mg	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	6.45% 25.8μg	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	11.2% 10mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	5.3% 0.048mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	3.45% 0.079mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.95% 183g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.6 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.2 times more Vitamin B9, 11.1 times more Vitamin C, 122 times more Vitamin E and 270.3 times more Vitamin K than Cooked Frozen Onions.
• 7 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 7.4 times more Manganese, 25 times more Phosphorus, 2.1 times more Potassium, 7 times more Selenium and 5.3 times more Zinc than Cooked Frozen Onions.
• Both Frozen Chopped Broccoli and Cooked Frozen Onions contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 105 times more Omega 3, 2.1 times more Fiber and 4 times more Protein than Cooked Frozen Onions.
• While 7 oz of Boiled and Drained Frozen Onions contain 1.4 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cooked Frozen Onions provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.