Comparing Nutrients in 1 pound Broccoli VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Broccoli	Dried Shallots	Recommended Dietary Allowance
Energy	5.3% 154kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	282% 366g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	239% 173g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.25% 3.1g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	187% 71.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Shallots	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	584% 7.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	132% 526μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Shallots	Recommended Dietary Allowance
Calcium	21.3% 213mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.4% 3.3mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	279% 6.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Dried Shallots:

• Raw Broccoli has 31 times more Vitamin A, 2.3 times more Vitamin C, 4.3 times more Vitamin E and 26.1 times more Vitamin K than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 9.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Freeze-dried Shallots have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Broccoli as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Dried Shallots:

• Raw Broccoli has 44.7 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 3.9 times more Calcium, 8.7 times more Copper, 8.2 times more Iron, 5 times more Magnesium, 6.7 times more Manganese, 4.5 times more Phosphorus, 5.2 times more Potassium, 2.3 times more Selenium, 1.8 times more Sodium and 4.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.3 times more Omega 3 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 10.2 times more Energy, 3.8 times more Omega 6, 12.2 times more Carbohydrate, 22.4 times more Sugars, 6 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.