Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Welsh Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.73% 0.29g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	5.97% 4.33g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Welsh Onions	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 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	7.94% 31.8μg	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	59.5% 53.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Welsh Onions	Recommended Dietary Allowance
Calcium	11% 111mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.4% 0.14mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12% 0.27mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.4% 421mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.85% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9, 2.1 times more Vitamin C and 2.4 times more Vitamin E than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 2.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Welsh Onions provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 2.1 times more Manganese and 4.7 times more Selenium than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.8 times more Copper, 1.5 times more Iron and 1.3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Welsh Onions contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 13.1 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Welsh Onions.
• While 7 oz of Raw Welsh Onions contain 1.4 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Welsh Onions provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Welsh Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Welsh Onions

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

Both frozen chopped broccoli and Welsh onions are nutritious options, but they offer different health benefits. Frozen chopped broccoli is a good source of vitamins C, K, and A, as well as fiber and antioxidants. It can support immune function, bone health, and digestion. Welsh onions, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They can help with immune support, vision health, and blood clotting. Including a variety of vegetables like frozen chopped broccoli and Welsh onions in your diet can provide a range of nutrients for overall health.

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

Both frozen chopped broccoli and Welsh onions can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli is higher in fiber and has more vitamins and minerals compared to Welsh onions. Therefore, incorporating more frozen chopped broccoli into your diet may be more effective for weight loss. Remember to pair it with a balanced diet and regular physical activity for best results.

Should I eat more Frozen Chopped Broccoli or more Welsh 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 Welsh onions are nutritious options, but Welsh onions are higher in protein content compared to broccoli. Therefore, incorporating more Welsh onions into your diet may be beneficial for muscle growth. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help support muscle development.

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

Frozen chopped broccoli has a higher environmental impact compared to Welsh onions due to the energy-intensive process of freezing and packaging. Broccoli requires more resources such as water, land, and energy to grow and process compared to Welsh onions. Choosing locally grown and seasonal produce, like Welsh onions, can help reduce the environmental impact of food production.