Comparing Nutrients in 1 kilogram Welsh OnionsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Welsh Onionsvs Boiled Broccoli

11.7%340kcal

Energy

12%350kcal

340 kcalvs350 kcal

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

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4.12%4g

Fat

4.23%4.1g

4 gvs4.1 g

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

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2.1%0.67g

Saturated Fat

2.47%0.79g

0.67 gvs0.79 g

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

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5%0.08g

Omega 3

74.4%1.2g

0.08 gvs1.2 g

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

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8.7%1.48g

Omega 6

3%0.51g

1.48 gvs0.51 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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50%65g

Carbohydrate

55.2%71.8g

65 gvs71.8 g

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

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30%22g

Sugars

19%14g

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

22 gvs14 g

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

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Fructose

10.2%7.4g

≤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]

NA gvs7.4 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%0.8g

NA gvs0.8 g

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

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63%24g

Fiber

87%33g

24 gvs33 g

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

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34%19g

Protein

42.5%24g

19 gvs24 g

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

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Vitamins

Welsh Onionsvs Boiled Broccoli

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

NA μgvs770 μg

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

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41.7%0.5mg

Vitamin B1

52.5%0.63mg

Thiamine

0.5 mgvs0.63 mg

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

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69.2%0.9mg

Vitamin B2

95%1.23mg

Riboflavin

0.9 mgvs1.23 mg

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

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25%4mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4 mgvs5.53 mg

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

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33.8%1.7mg

Vitamin B5

123%6.16mg

Pantothenic acid

1.7 mgvs6.16 mg

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

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55.4%0.72mg

Vitamin B6

154%2mg

Pyridoxine

0.72 mgvs2 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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40%160μg

Vitamin B9

270%1080μg

Folates and Folic Acid

160 μgvs1080 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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300%270mg

Vitamin C

721%649mg

Ascorbic acid

270 mgvs649 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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34%5.1mg

Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

5.1 mgvs14.5 mg

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

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1612%1934μg

Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

1934 μgvs1411 μg

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

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Minerals

Welsh Onionsvs Boiled Broccoli

18%180mg

Calcium

40%400mg

180 mgvs400 mg

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

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77.8%0.7mg

Copper

67.8%0.61mg

0.7 mgvs0.61 mg

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

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Fluoride

1%40μg

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

NA μgvs40 μg

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

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153%12mg

Iron

83.8%6.7mg

12 mgvs6.7 mg

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

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54.8%230mg

Magnesium

50%210mg

230 mgvs210 mg

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

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59.6%1.37mg

Manganese

84.3%1.94mg

1.37 mgvs1.94 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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70%490mg

Phosphorus

96%670mg

490 mgvs670 mg

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

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62.4%2120mg

Potassium

86%2930mg

2120 mgvs2930 mg

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

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11%6μg

Selenium

29%16μg

6 μgvs16 μg

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

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11.3%170mg

Sodium

27.3%410mg

170 mgvs410 mg

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

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47.3%5.2mg

Zinc

41%4.5mg

5.2 mgvs4.5 mg

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

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24.5%905g

Water

24%893g

905 gvs893 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 Welsh Onions vs Boiled Broccoli:

Raw Welsh Onions have 1.4 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 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.
Both Raw Welsh Onions as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Raw Welsh Onions have 1.8 times more Iron than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 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.
Both Raw Welsh Onions and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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

Compare more foods per 1 kg:

Welsh OnionsVS Sweet OnionsBoiled BroccoliVS Sweet OnionsWelsh OnionsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 1 kilogram Welsh OnionsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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