Comparing Nutrients in 5 ounces Broccoli Raab VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Broccoli Raab	Dried Shallots	Recommended Dietary Allowance
Energy	1.08% 31kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	88% 114g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	74.6% 54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	58.6% 22.3g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Shallots	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	183% 2.37mg	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	29.4% 118μg	41% 164μg	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	32% 28.6mg	61.4% 55.3mg	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	15.3% 2.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Shallots	Recommended Dietary Allowance
Calcium	15.3% 153mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	67% 0.6mg	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	38% 3.03mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	87.3% 2mg	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	14.8% 103mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	68.8% 2339mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Shallots per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Dried Shallots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Dried Shallots:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 9 times more Vitamin E and 57.4 times more Vitamin K than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 1.9 times more Vitamin B1, 4.4 times more Vitamin B5, 9.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Dried Shallots:

• 5 ounces of Broccoli Raab have 46.3 times more Water than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 1.7 times more Calcium, 10.1 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 8.4 times more Potassium, 5.7 times more Selenium, 1.8 times more Sodium and 2.5 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 18.9 times more Omega 3 than Dried Shallots.
• While 5 oz of Freeze-dried Shallots contain 15.8 times more Energy, 28.3 times more Carbohydrate, 100.4 times more Sugars, 5.8 times more Fiber and 3.9 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Dried Shallots provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Freeze-dried Shallots provide inadequate amounts of Omega 6 in five ounces.