Comparing Nutrients in 7 ounces Young Green Onions VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Young Green Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	4.02% 2.9g	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	5.8% 4.2g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	44% 397μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	27.8% 111μg	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	29.5% 26.6mg	88.4% 79.6mg	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	2.78% 0.42mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	7.5% 0.067mg	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	12.7% 1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.2% 0.44mg	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	7.1% 49.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Young Green Onions vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Young Green Onions have 3.9 times more Vitamin A and 1.8 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3 times more Vitamin C and 6.3 times more Vitamin E than Young Green Onions, tops only.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• Both Young Green Onions, tops only as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Green Onions vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Young Green Onions have 1.6 times more Calcium and 1.2 times more Magnesium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Manganese, 2 times more Phosphorus and 1.4 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Iron, Potassium and Water per seven ounces.
• 7 ounces of Young Green Onions lack sufficient amounts of Zinc
• Both Young Green Onions, tops only as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 2.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Fiber and 3.2 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Young Green Onions provide inadequate amounts of Protein
• Both Young Green Onions, tops only as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.