Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.26% 0.083g	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	0.15% 0.026g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Onions	Recommended Dietary Allowance
Calcium	11% 111mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	11% 0.26mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Onions per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B9, 7.6 times more Vitamin C, 61 times more Vitamin E and 202.8 times more Vitamin K than Onions.
• Both Frozen Chopped Broccoli and Onions provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium, 3.9 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 5.6 times more Selenium and 2.8 times more Zinc than Onions.
• Both Frozen Chopped Broccoli and Onions contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 26.3 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Onions.
• While 7 oz of Raw Onions contain 2 times more Carbohydrate and 3.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Onions provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Onions

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

Frozen chopped broccoli is a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. Onions, on the other hand, are rich in antioxidants, vitamins C and B6, and have anti-inflammatory properties. Both are nutritious choices, but broccoli may have a slight edge due to its higher vitamin and mineral content.

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

Both frozen chopped broccoli and onions can be beneficial for weight loss due to their low calorie content and high fiber content. However, broccoli is a more nutrient-dense option as it is rich in vitamins, minerals, and antioxidants. Including a variety of vegetables in your diet, including both broccoli and onions, can support weight loss by providing essential nutrients and promoting feelings of fullness. It is important to focus on overall dietary patterns and portion sizes rather than relying solely on one specific food for weight loss.

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

Both frozen chopped broccoli and onions are nutritious choices, but if you are looking to gain muscle while training consistently, you may want to focus on consuming more frozen chopped broccoli. Broccoli is a good source of plant-based protein, fiber, vitamins, and minerals that are important for muscle growth and recovery. Onions are also nutritious but do not contain as much protein as broccoli. To support muscle growth, aim to include a variety of plant-based protein sources in your diet such as legumes, tofu, tempeh, nuts, and seeds along with plenty of vegetables like broccoli.

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

Producing Frozen Chopped Broccoli typically has a higher environmental impact compared to Onions due to factors such as water usage, energy consumption, and transportation emissions. Broccoli requires more water and energy to grow and process, while Onions have a lower environmental footprint overall. Choosing locally sourced and organic options can help reduce the environmental impact of both products.