Comparing Nutrients in 7 ounces Boiled BroccoliVS Spring Or Scallions Onions

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spring Or Scallions Onions

19%

77%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Spring Or Scallions Onions

2.4%69.5kcal

Energy

2.2%63.5kcal

69.5 kcalvs63.5 kcal

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

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0.84%0.81g

Fat

0.39%0.38g

0.81 gvs0.38 g

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

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0.49%0.16g

Saturated Fat

0.2%0.064g

0.16 gvs0.064 g

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

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14.8%0.24g

Omega 3

0.5%0.008g

0.24 gvs0.008 g

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

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0.6%0.1g

Omega 6

0.82%0.14g

0.1 gvs0.14 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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11%14.2g

Carbohydrate

11.2%14.6g

14.2 gvs14.6 g

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

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3.8%2.76g

Sugars

6.38%4.62g

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

2.76 gvs4.62 g

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

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2.03%1.47g

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]

1.47 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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17.2%6.55g

Fiber

13.6%5.16g

6.55 gvs5.16 g

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

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8.43%4.72g

Protein

6.5%3.63g

4.72 gvs3.63 g

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

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Vitamins

Boiled Broccolivs Spring Or Scallions Onions

17%153μg

Vitamin A

11%99μg

RAE, retinol activity equivalents

153 μgvs99 μg

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

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10.4%0.13mg

Vitamin B1

9.1%0.11mg

Thiamine

0.13 mgvs0.11 mg

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

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18.8%0.24mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.24 mgvs0.16 mg

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

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6.86%1.1mg

Vitamin B3

6.5%1.04mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.04 mg

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

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24.4%1.22mg

Vitamin B5

2.98%0.15mg

Pantothenic acid

1.22 mgvs0.15 mg

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

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30.5%0.4mg

Vitamin B6

9.3%0.12mg

Pyridoxine

0.4 mgvs0.12 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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53.6%214μg

Vitamin B9

31.8%127μg

Folates and Folic Acid

214 μgvs127 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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143%129mg

Vitamin C

41.5%37.3mg

Ascorbic acid

129 mgvs37.3 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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19%2.88mg

Vitamin E

7.28%1.1mg

Tocopherols and Tocotrienols

2.88 mgvs1.1 mg

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

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233%280μg

Vitamin K

342%411μg

Phytomenadione or phylloquinone

280 μgvs411 μg

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

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Minerals

Boiled Broccolivs Spring Or Scallions Onions

7.94%79.4mg

Calcium

14.3%143mg

79.4 mgvs143 mg

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

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13.5%0.12mg

Copper

18.3%0.16mg

0.12 mgvs0.16 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

36.7%2.94mg

1.33 mgvs2.94 mg

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

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9.92%41.7mg

Magnesium

9.45%39.7mg

41.7 mgvs39.7 mg

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

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16.7%0.38mg

Manganese

14%0.32mg

0.38 mgvs0.32 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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19%133mg

Phosphorus

10.5%73.4mg

133 mgvs73.4 mg

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

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17%581mg

Potassium

16%548mg

581 mgvs548 mg

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

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5.77%3.18μg

Selenium

2.16%1.2μg

3.18 μgvs1.2 μg

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

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5.42%81.4mg

Sodium

2.1%31.8mg

81.4 mgvs31.8 mg

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

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8.1%0.89mg

Zinc

7.04%0.77mg

0.89 mgvs0.77 mg

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

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4.8%177g

Water

4.8%178g

177 gvs178 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Spring Or Scallions Onions:

Boiled and Drained Broccoli has 1.5 times more Vitamin A, 1.5 times more Vitamin B2, 8.2 times more Vitamin B5, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9, 3.5 times more Vitamin C and 2.6 times more Vitamin E than Raw Spring Or Scallions Onions.
While Raw Spring Or Scallions Onions contain 1.5 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Spring Or Scallions Onions have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Spring Or Scallions Onions:

Boiled and Drained Broccoli has 1.2 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Selenium and 2.6 times more Sodium than Raw Spring Or Scallions Onions.
While Raw Spring Or Scallions Onions contain 1.8 times more Calcium, 1.4 times more Copper and 2.2 times more Iron than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Spring Or Scallions Onions have similar amounts of Magnesium, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 29.8 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Raw Spring Or Scallions Onions.
While Raw Spring Or Scallions Onions contain 1.7 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Spring Or Scallions Onions have similar amounts of Energy and Carbohydrate per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliSpring Or Scallions OnionsVS Frozen Chopped BroccoliBoiled BroccoliVS Young Green OnionsSpring Or Scallions OnionsVS Young Green Onions

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Spring Or Scallions Onions

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: