Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Broccoli Spears	Onions	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Onions	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Onions	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Onions per 7 oz

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9, 9.2 times more Vitamin C, 67.5 times more Vitamin E and 253.5 times more Vitamin K than Onions.
• 7 ounces of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Calcium, 3.4 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 2 times more Zinc than Onions.
• Both Frozen Broccoli Spears 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 Broccoli Spears have 31.3 times more Omega 3, 1.8 times more Fiber and 2.8 times more Protein than Onions.
• While 7 oz of Raw Onions contain 1.7 times more Carbohydrate and 2.9 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Onions provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Onions provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Onions

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

Both frozen broccoli spears and onions offer unique health benefits. Frozen broccoli spears are rich in vitamins C and K, as well as fiber, which can support immune function, bone health, and digestion. On the other hand, onions are a good source of antioxidants, particularly quercetin, which may help reduce inflammation and lower the risk of chronic diseases. Including a variety of vegetables like broccoli and onions in your diet can contribute to overall health and well-being.

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

Both frozen broccoli spears and onions 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 lower in calories and higher in essential nutrients like vitamins C and K. Additionally, the fiber in broccoli can help you feel full and satisfied, making it easier to control your calorie intake and support weight loss. Incorporating a variety of vegetables into your diet, including broccoli spears, can help you achieve your weight loss goals in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and onions are nutritious choices, but broccoli spears contain more protein and are a good source of vitamins and minerals that support muscle growth. Incorporating both into your diet can help you meet your protein and nutrient needs for muscle development.

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

Frozen broccoli spears generally have a higher environmental impact compared to onions due to the energy-intensive process of freezing and packaging. Broccoli requires more water, land, and resources to grow compared to onions. However, both vegetables have a lower environmental impact compared to animal products, making them a more sustainable choice for the planet.