Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Sweet Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	13.7% 9.96g	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	5.53% 4g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet 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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20% 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	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	10.6% 9.53mg	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	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet Onions	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	12.3% 0.11mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	6.56% 0.15mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.95% 236mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B9, 11.8 times more Vitamin C, 61 times more Vitamin E and 270.3 times more Vitamin K than Sweet Onions.
• Both Frozen Chopped Broccoli and Sweet Onions provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Onions have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Calcium, 3.1 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 5.6 times more Selenium and 3.7 times more Zinc than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweet Onions contain similar levels of Water per seven ounces.
• 7 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.3 times more Fiber and 3.5 times more Protein than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.6 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Sweet Onions provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Onions provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Sweet Onions

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

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C and K, fiber, and antioxidants. It can support immune function, bone health, and digestion. Sweet onions are lower in nutrients but still provide some antioxidants and fiber. Both can be part of a healthy diet, but broccoli offers more health benefits overall.

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

Both frozen chopped broccoli and sweet onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli is lower in calories and higher in fiber compared to sweet onions, making it a better choice for weight loss. Incorporating a variety of vegetables, along with other nutrient-dense foods, and staying within your calorie needs are key factors in achieving weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen chopped broccoli and sweet onions are healthy choices, but frozen chopped broccoli would be the better option as it is higher in protein content compared to sweet onions. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds can also help support muscle growth.

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

Frozen chopped broccoli has a lower environmental impact compared to sweet onions. Broccoli requires less water, land, and energy to grow compared to onions. Additionally, broccoli has a higher nutrient density, making it a more sustainable and nutritious choice.