Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Broccoli Spears	Onions Flakes	Recommended Dietary Allowance
Energy	2% 57.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	127% 165g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Onions Flakes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Onions Flakes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.21% 7.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Onions Flakes:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 7.5 times more Vitamin E and 26.7 times more Vitamin K than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 6.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.7 times more Vitamin B5, 9.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Onions Flakes provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Onions Flakes:

• 7 ounces of Frozen Broccoli Spears have 23 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 6.3 times more Calcium, 11.6 times more Copper, 2.2 times more Iron, 5.8 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 6.5 times more Potassium, 2.6 times more Selenium and 5.6 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 13.9 times more Omega 3 than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 12 times more Energy, 15.6 times more Carbohydrate, 25.4 times more Sugars, 3.1 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Onions Flakes provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dry Onions Flakes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Onions Flakes

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

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They also provide fiber and are low in calories. On the other hand, onions flakes are a good source of antioxidants and anti-inflammatory compounds, such as quercetin. Both options can be beneficial for overall health when included in a balanced vegan diet.

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

Both frozen broccoli spears and onion flakes can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are a better choice as they are a nutrient-dense food that can help you feel full and satisfied with fewer calories. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that support overall health. Incorporating a variety of vegetables, including broccoli, into your diet can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and onion flakes are nutritious options, but frozen broccoli spears contain more protein and other essential nutrients such as vitamins C and K. Therefore, incorporating more frozen broccoli spears into your diet may be beneficial for muscle growth and overall health.

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

Producing frozen broccoli spears generally has a higher environmental impact compared to producing onion flakes. This is because broccoli requires more resources such as water, land, and energy to grow and harvest compared to onions. Additionally, broccoli is typically more perishable and requires more processing and packaging to be frozen, leading to higher carbon emissions. On the other hand, onions have a longer shelf life, require less processing, and have a lower carbon footprint overall.