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Comparing Nutrients in 300 calories BroccoliVS Spring Or Scallions Onions

Weight per 300 calories

Broccoli
882g
Spring Or Scallions Onions
938g

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

Which food has more nutrients per 300 calories - Broccoli or Spring Or Scallions Onions?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Spring Or Scallions Onions
19%
4%
77%
300 kcal ▼

Macro Nutrients

Broccolivs Spring Or Scallions 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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3.37%3.26g
Fat
1.84%1.8g
3.26 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g
Saturated Fat
0.94%0.3g
1 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g
Omega 3
2.34%0.038g
0.56 gvs0.038 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
3.86%0.66g
0.43 gvs0.66 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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45%58.6g
Carbohydrate
53%69g
58.6 gvs69 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
20.7%15g
Sugars
30%22g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
NA
4.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
NA
0.88 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g
Fiber
64%24.4g
23 gvs24.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.4%25g
Protein
30.6%17g
25 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Spring Or Scallions Onions
30.4%274μg
Vitamin A
52%469μg
RAE, retinol activity equivalents
274 μgvs469 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
43%0.52mg
Thiamine
0.63 mgvs0.52 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
57.7%0.75mg
Riboflavin
1.03 mgvs0.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg
Vitamin B3
30.8%4.92mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs4.92 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
101%5.06mg
Vitamin B5
14%0.7mg
Pantothenic acid
5.06 mgvs0.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg
Vitamin B6
44%0.57mg
Pyridoxine
1.54 mgvs0.57 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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139%556μg
Vitamin B9
150%600μg
Folates and Folic Acid
556 μgvs600 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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875%787mg
Vitamin C
196%176mg
Ascorbic acid
787 mgvs176 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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46%6.9mg
Vitamin E
34.4%5.16mg
Tocopherols and Tocotrienols
6.9 mgvs5.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
1617%1941μg
Phytomenadione or phylloquinone
896 μgvs1941 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Spring Or Scallions Onions
41.5%415mg
Calcium
67.5%675mg
415 mgvs675 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
86.5%0.78mg
0.43 mgvs0.78 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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80.5%6.44mg
Iron
173%14mg
6.44 mgvs14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
44.6%188mg
185 mgvs188 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg
Manganese
65.2%1.5mg
1.85 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
83%582mg
Phosphorus
49.6%347mg
582 mgvs347 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
82%2788mg
Potassium
76%2588mg
2788 mgvs2588 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
10.2%5.63μg
22 μgvs5.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
10%150mg
291 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg
Zinc
33.2%3.66mg
3.6 mgvs3.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g
Water
22.8%842g
788 gvs842 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 Broccoli vs Spring Or Scallions Onions:
Comparing minerals per 300 calories for Broccoli vs Spring Or Scallions Onions:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliSpring Or Scallions OnionsVS Boiled BroccoliBroccoliVS Young Green OnionsSpring Or Scallions OnionsVS Young Green Onions
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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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