Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

Comparing Nutrients in 500 calories Cooked Frozen OnionsVS Broccoli

Weight per 500 calories

Cooked Frozen Onions
1786g
Broccoli
1471g

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

Which food has more nutrients per 500 calories - Cooked Frozen Onions or Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Onions
9%
1%
90%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

Cooked Frozen Onionsvs Broccoli
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.92%0.89g
Fat
5.6%5.44g
0.89 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.5%0.16g
Saturated Fat
5.24%1.68g
0.16 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.1%0.018g
Omega 3
58%0.93g
0.018 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
2%0.34g
Omega 6
4.24%0.72g
0.34 gvs0.72 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
92%120g
Carbohydrate
75%98g
120 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
71.4%51.8g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
51.8 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
13.8%10g
≤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 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
65.8%25g
Fiber
101%38.2g
25 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22.6%12.7g
Protein
74%41.5g
12.7 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Onionsvs Broccoli
0%0μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
0 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
87%1.04mg
Thiamine
0.29 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
24.7%0.32mg
Vitamin B2
132%1.72mg
Riboflavin
0.32 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
14.7%2.36mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
2.36 mgvs9.4 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
28%1.4mg
Vitamin B5
169%8.43mg
Pantothenic acid
1.4 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
96%1.25mg
Vitamin B6
198%2.57mg
Pyridoxine
1.25 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
58%232μg
Vitamin B9
232%926μg
Folates and Folic Acid
232 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
101%91mg
Vitamin C
1458%1312mg
Ascorbic acid
91 mgvs1312 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
1.2%0.18mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
0.18 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
4.46%5.36μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
5.36 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Onionsvs Broccoli
48.2%482mg
Calcium
69%691mg
482 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
47.6%0.43mg
Copper
80%0.72mg
0.43 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
76%6.07mg
Iron
134%10.7mg
6.07 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
34%143mg
Magnesium
73.5%309mg
143 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
31%0.71mg
Manganese
134%3.1mg
0.71 mgvs3.1 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
5.1%35.7mg
Phosphorus
139%971mg
35.7 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
53%1804mg
Potassium
137%4647mg
1804 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
13%7.14μg
Selenium
67%36.8μg
7.14 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.52%143mg
Sodium
32.4%485mg
143 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.6%1.6mg
Zinc
55%6.03mg
1.6 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
44.5%1647g
Water
35.5%1313g
1647 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Cooked Frozen Onions vs Broccoli:
Comparing minerals per 500 calories for Cooked Frozen Onions vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cooked Frozen OnionsVS Spring Or Scallions OnionsBroccoliVS Spring Or Scallions OnionsCooked Frozen OnionsVS Boiled BroccoliBroccoliVS Boiled Broccoli
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

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.

© Copyright 2024