Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Frozen Broccoli Spears	Sweet Onions	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweet 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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweet Onions	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.95% 236mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 181g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B1, 5.7 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9, 14.2 times more Vitamin C, 67.5 times more Vitamin E and 338 times more Vitamin K than Sweet Onions.
• 7 ounces of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Sweet Onions have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 2.6 times more Zinc than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.6 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears have 3.3 times more Fiber and 3.8 times more Protein than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.4 times more Carbohydrate and 3.4 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Sweet Onions provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Sweet Onions provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Sweet Onions

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

Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants, which support immune function, bone health, and overall well-being. Sweet onions, on the other hand, are a good source of vitamin C and fiber, which can help with digestion and immune health. Both options offer health benefits, but broccoli spears may provide a wider range of nutrients.

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

Both frozen broccoli spears and sweet onions can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to sweet onions, making them a better choice for weight loss. Additionally, broccoli is a nutrient-dense food that provides essential vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables, including broccoli, into your diet can help you lose weight easier by providing essential nutrients while keeping you full and satisfied.

Should I eat more Frozen Broccoli Spears 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 an adequate amount of protein. Both frozen broccoli spears and sweet onions are nutritious choices, but broccoli spears contain more protein per serving. Therefore, incorporating more frozen broccoli spears into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle development.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to sweet onions. Broccoli requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a more sustainable choice from both an environmental and nutritional standpoint.