Comparing Nutrients in 7 ounces Spring Or Scallions Onions VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Spring Or Scallions Onions	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	11% 14g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	4.76% 3.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	11% 99μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	27% 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	31.8% 127μg	29.8% 119μg	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	41.5% 37.3mg	137% 123mg	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	7.28% 1.1mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	18.3% 0.16mg	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	36.7% 2.94mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.6% 0.45mg	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	10.5% 73.4mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Spring Or Scallions Onions versus 7 oz of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spring Or Scallions Onions vs Boiled Brussels Sprouts:

• 7 ounces of Spring Or Scallions Onions have 1.3 times more Vitamin A, 1.3 times more Vitamin E and 1.5 times more Vitamin K than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.9 times more Vitamin B1, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin C than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled Brussels Sprouts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spring Or Scallions Onions vs Boiled Brussels Sprouts:

• 7 ounces of Spring Or Scallions Onions have 2 times more Calcium and 1.2 times more Iron than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.4 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Selenium than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled Brussels Sprouts contain similar levels of Copper, Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Spring Or Scallions Onions lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spring Or Scallions Onions have 1.3 times more Sugars than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 43.3 times more Omega 3 and 1.4 times more Protein than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled Brussels Sprouts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Omega 3
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.