Comparing Nutrients in 7 ounces Welsh OnionsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Frozen Chopped Broccoli

34%

58%

7 oz ▼

Macro Nutrients

Welsh Onionsvs Frozen Chopped Broccoli

2.33%67.5kcal

Energy

1.78%51.6kcal

67.5 kcalvs51.6 kcal

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

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0.82%0.79g

Fat

0.59%0.58g

0.79 gvs0.58 g

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

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0.42%0.13g

Saturated Fat

0.27%0.087g

0.13 gvs0.087 g

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

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0.99%0.016g

Omega 3

13%0.21g

0.016 gvs0.21 g

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

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1.73%0.29g

Omega 6

0.36%0.062g

0.29 gvs0.062 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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9.92%13g

Carbohydrate

7.3%9.5g

13 gvs9.5 g

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

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5.97%4.33g

Sugars

3.7%2.68g

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

4.33 gvs2.68 g

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

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Fructose

2.27%1.65g

≤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 gvs1.65 g

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

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Glucose

%1.5g

NA gvs1.5 g

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

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Sucrose

NA gvsNA g

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

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12.5%4.76g

Fiber

15.7%5.95g

4.76 gvs5.95 g

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

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6.73%3.77g

Protein

9.96%5.58g

3.77 gvs5.58 g

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

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Vitamins

Welsh Onionsvs Frozen Chopped Broccoli

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

NA μgvs103 μg

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

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8.27%0.099mg

Vitamin B1

8.76%0.11mg

Thiamine

0.099 mgvs0.11 mg

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

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13.7%0.18mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.18 mgvs0.19 mg

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

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4.96%0.79mg

Vitamin B3

5.83%0.93mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.93 mg

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

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6.7%0.34mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.34 mgvs0.55 mg

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

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11%0.14mg

Vitamin B6

20%0.26mg

Pyridoxine

0.14 mgvs0.26 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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7.94%31.8μg

Vitamin B9

33.2%133μg

Folates and Folic Acid

31.8 μgvs133 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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59.5%53.6mg

Vitamin C

124%112mg

Ascorbic acid

53.6 mgvs112 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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6.75%1mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

1 mgvs2.42 mg

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

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320%384μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

384 μgvs161 μg

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

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Minerals

Welsh Onionsvs Frozen Chopped Broccoli

3.57%35.7mg

Calcium

11%111mg

35.7 mgvs111 mg

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

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15.4%0.14mg

Copper

8.38%0.075mg

0.14 mgvs0.075 mg

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

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Fluoride

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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30.3%2.42mg

Iron

20%1.6mg

2.42 mgvs1.6 mg

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

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11%45.6mg

Magnesium

8.5%35.7mg

45.6 mgvs35.7 mg

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

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12%0.27mg

Manganese

25.4%0.58mg

0.27 mgvs0.58 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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14%97mg

Phosphorus

14%99mg

97 mgvs99 mg

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

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12.4%421mg

Potassium

12.4%421mg

421 mgvs421 mg

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

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2.16%1.2μg

Selenium

10%5.56μg

1.2 μgvs5.56 μg

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

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2.25%33.7mg

Sodium

3.18%47.6mg

33.7 mgvs47.6 mg

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

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9.4%1.03mg

Zinc

8.66%0.95mg

1.03 mgvs0.95 mg

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

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4.85%180g

Water

4.9%181g

180 gvs181 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 Welsh Onions vs Frozen Chopped Broccoli:

Raw Welsh Onions have 2.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9, 2.1 times more Vitamin C and 2.4 times more Vitamin E than Raw Welsh Onions.
Both Raw Welsh Onions and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
Both Raw Welsh Onions as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Welsh Onions vs Frozen Chopped Broccoli:

Raw Welsh Onions have 1.8 times more Copper, 1.5 times more Iron and 1.3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 2.1 times more Manganese, 4.7 times more Selenium and 1.4 times more Sodium than Raw Welsh Onions.
Both Raw Welsh Onions and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Welsh Onions have 1.3 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 13.1 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Welsh OnionsVS Sweet OnionsFrozen Chopped BroccoliVS Sweet OnionsWelsh OnionsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 7 ounces Welsh OnionsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: