Comparing Nutrients in 7 ounces Broccoli VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Broccoli	Frozen Whole Onions	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	13% 16.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	10% 5.6g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	9.33% 93mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Frozen Whole Onions per 7 oz

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

• 7 ounces of Broccoli have more Vitamin A, 2.7 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 11.2 times more Vitamin C, 39 times more Vitamin E and 254 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 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 vs Frozen Whole Onions:

• 7 ounces of Broccoli have 1.3 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Selenium, 3.3 times more Sodium and 3.4 times more Zinc than Frozen Whole Onions.
• Both Broccoli and Frozen Whole Onions contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 63 times more Omega 3, 1.5 times more Fiber and 3.2 times more Protein than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Raw Broccoli.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli VS Frozen Whole Onions

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

Broccoli is a nutrient-dense vegetable high in vitamins C and K, fiber, and antioxidants. It supports immune function, bone health, and digestion. Onions, while also nutritious, are lower in vitamins and minerals compared to broccoli. Both can be part of a healthy diet, but broccoli offers more diverse health benefits.

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

Both broccoli and frozen whole onions can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli is lower in calories and higher in fiber compared to frozen whole onions, making it a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and well-being. Incorporating a variety of vegetables, including broccoli, into your diet can help you achieve your weight loss goals.

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

Both broccoli and onions can be beneficial for muscle gain due to their nutrient content. Broccoli is a good source of vitamin C, which is important for collagen synthesis and muscle repair. Onions contain antioxidants that can help reduce inflammation and support recovery. To maximize muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Incorporating both broccoli and onions into your meals can help support your training efforts.

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

Broccoli has a higher environmental impact compared to frozen whole onions due to factors such as water usage, land usage, and greenhouse gas emissions associated with its production. Broccoli typically requires more water and land to grow, as well as more energy for transportation and refrigeration. On the other hand, frozen whole onions have a lower environmental impact as they can be stored for longer periods without the need for refrigeration, reducing energy consumption. Overall, choosing frozen whole onions over broccoli can help reduce your environmental footprint.