Comparing Nutrients in 1 kilogram Boiled BroccoliVS Welsh Onions

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Welsh Onions

20%

10%

70%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Welsh Onions

12%350kcal

Energy

11.7%340kcal

350 kcalvs340 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.23%4.1g

Fat

4.12%4g

4.1 gvs4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g

Saturated Fat

2.1%0.67g

0.79 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.4%1.2g

Omega 3

5%0.08g

1.2 gvs0.08 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g

Omega 6

8.7%1.48g

0.51 gvs1.48 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55.2%71.8g

Carbohydrate

50%65g

71.8 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%14g

Sugars

30%22g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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10.2%7.4g

Fructose

≤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]

7.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.8g

Sucrose

0.8 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87%33g

Fiber

63%24g

33 gvs24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%24g

Protein

34%19g

24 gvs19 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Welsh Onions

85.6%770μg

Vitamin A

RAE, retinol activity equivalents

770 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

41.7%0.5mg

Thiamine

0.63 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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95%1.23mg

Vitamin B2

69.2%0.9mg

Riboflavin

1.23 mgvs0.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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123%6.16mg

Vitamin B5

33.8%1.7mg

Pantothenic acid

6.16 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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154%2mg

Vitamin B6

55.4%0.72mg

Pyridoxine

2 mgvs0.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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270%1080μg

Vitamin B9

40%160μg

Folates and Folic Acid

1080 μgvs160 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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721%649mg

Vitamin C

300%270mg

Ascorbic acid

649 mgvs270 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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97%14.5mg

Vitamin E

34%5.1mg

Tocopherols and Tocotrienols

14.5 mgvs5.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1176%1411μg

Vitamin K

1612%1934μg

Phytomenadione or phylloquinone

1411 μgvs1934 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Welsh Onions

40%400mg

Calcium

18%180mg

400 mgvs180 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.8%0.61mg

Copper

77.8%0.7mg

0.61 mgvs0.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1%40μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

40 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.8%6.7mg

Iron

153%12mg

6.7 mgvs12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

54.8%230mg

210 mgvs230 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.3%1.94mg

Manganese

59.6%1.37mg

1.94 mgvs1.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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96%670mg

Phosphorus

70%490mg

670 mgvs490 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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86%2930mg

Potassium

62.4%2120mg

2930 mgvs2120 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg

Selenium

11%6μg

16 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.3%410mg

Sodium

11.3%170mg

410 mgvs170 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.5mg

Zinc

47.3%5.2mg

4.5 mgvs5.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

24.5%905g

893 gvs905 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Welsh Onions:

Boiled and Drained Broccoli has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9, 2.4 times more Vitamin C and 2.8 times more Vitamin E than Raw Welsh Onions.
While Raw Welsh Onions contain 1.4 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Welsh Onions:

Boiled and Drained Broccoli has 2.2 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 2.4 times more Sodium than Raw Welsh Onions.
While Raw Welsh Onions contain 1.8 times more Iron than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Welsh Onions have similar amounts of Copper, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 14.9 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Welsh Onions.
While Raw Welsh Onions contain 1.6 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Welsh Onions have similar amounts of Energy and Carbohydrate per 1 kg.
Both Boiled and Drained Broccoli as well as Raw Welsh Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliWelsh OnionsVS Frozen Chopped BroccoliBoiled BroccoliVS Sweet OnionsWelsh OnionsVS Sweet Onions

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Welsh Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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