Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Onions with Liquids	Broccoli	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	10% 13g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3% 1.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26.7% 0.35mg	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	4.96% 20μg	31.3% 125μg	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	9.5% 8.53mg	197% 177mg	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	0.93% 0.14mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.097mg	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	3.22% 0.26mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	18% 0.42mg	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	7.94% 55.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Onions with Liquids vs Broccoli:

• Raw Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 19.5 times more Vitamin B2, 10.5 times more Vitamin B3, 5.9 times more Vitamin B5, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9, 20.7 times more Vitamin C, 11.1 times more Vitamin E and 508 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Broccoli:

• Canned Onions Solids and Liquids have 11.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.6 times more Iron, 3.5 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 8.3 times more Selenium and 1.4 times more Zinc than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Raw Broccoli have similar amounts of Calcium, Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Onions Solids and Liquids have 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Energy, 31.5 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Fiber and 3.3 times more Protein than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.