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Comparing Nutrients in 300 calories Boiled BroccoliVS Sweet Onions

Weight per 300 calories

Boiled Broccoli
857g
Sweet Onions
938g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Sweet Onions
9%
2%
89%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs Sweet Onions
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g
Fat
0.77%0.75g
3.5 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
NA
0.68 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
NA
1 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
NA
0.44 gvsNA 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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47.3%61.5g
Carbohydrate
54.4%70.8g
61.5 gvs70.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
65%47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
Fructose
26%19g
≤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]
6.34 gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
%21g
4.2 gvs21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g
Sucrose
%6.75g
0.69 gvs6.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g
Fiber
22.2%8.44g
28.3 gvs8.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
13.4%7.5g
20.4 gvs7.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Sweet Onions
73.3%660μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
660 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
32%0.38mg
Thiamine
0.54 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
14.4%0.19mg
Riboflavin
1.05 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
7.8%1.25mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs1.25 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
18.4%0.92mg
Pantothenic acid
5.3 mgvs0.92 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
94%1.2mg
Pyridoxine
1.7 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg
Vitamin B9
54%216μg
Folates and Folic Acid
926 μgvs216 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg
Vitamin C
50%45mg
Ascorbic acid
556 mgvs45 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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83%12.4mg
Vitamin E
1.25%0.19mg
Tocopherols and Tocotrienols
12.4 mgvs0.19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
2.34%2.8μg
Phytomenadione or phylloquinone
1209 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Sweet Onions
34.3%343mg
Calcium
18.8%188mg
343 mgvs188 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
58.3%0.53mg
0.52 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
34.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg
Iron
30.5%2.44mg
5.74 mgvs2.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
20%84.4mg
180 mgvs84.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
31%0.71mg
1.66 mgvs0.71 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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82%574mg
Phosphorus
36%253mg
574 mgvs253 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg
Potassium
33%1116mg
2511 mgvs1116 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
8.52%4.7μg
13.7 μgvs4.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
23.4%351mg
Sodium
5%75mg
351 mgvs75 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
11%1.2mg
3.86 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
23%855g
765 gvs855 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Sweet Onions:
Comparing minerals per 300 calories for Boiled Broccoli vs Sweet Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSweet OnionsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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