Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Broccoli Raab	Frozen Whole Onions	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	13% 16.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.4% 7.56g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	41% 165μg	10.4% 41.7μg	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	44.5% 40mg	17.6% 16mg	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	21.4% 3.2mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	11% 0.099mg	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	53% 4.25mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10.8% 0.25mg	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	20.7% 145mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Whole Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Frozen Whole Onions:

• 7 ounces of Broccoli Raab have more Vitamin A, 6.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.8 times more Vitamin B6, 4 times more Vitamin B9, 2.5 times more Vitamin C, 81 times more Vitamin E and 560 times more Vitamin K than Frozen Whole Onions.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Frozen Whole Onions:

• 7 ounces of Broccoli Raab have 3 times more Calcium, 4.7 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Sodium and 6.4 times more Zinc than Frozen Whole Onions.
• Both Broccoli Raab and Frozen Whole Onions contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3, 1.6 times more Fiber and 3.6 times more Protein than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 3 times more Carbohydrate and 10 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Frozen Whole Onions

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

Broccoli raab is a nutrient-dense vegetable high in vitamins A, C, and K, as well as folate, iron, and calcium. It also contains antioxidants and fiber, which can support overall health. On the other hand, frozen whole onions are a good source of vitamin C and dietary fiber. Both vegetables offer health benefits, but broccoli raab may have a slight edge due to its higher nutrient content.

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

Both broccoli raab and frozen whole onions can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli raab is a better choice for weight loss as it is lower in calories and higher in fiber compared to frozen whole onions. The fiber in broccoli raab can help you feel full and satisfied, making it easier to manage your weight. Additionally, broccoli raab is a good source of vitamins and minerals that support overall health and weight management.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Broccoli Raab is a good source of protein, but Frozen Whole Onions do not provide as much protein. Therefore, it would be more beneficial to eat more Broccoli Raab to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can also help you reach your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Frozen Whole Onions. Broccoli Raab requires less water, land, and energy to produce, making it a more sustainable option. Additionally, Broccoli Raab is a nutrient-dense vegetable that can provide various health benefits.