Comparing Nutrients in 5 ounces Dried Shallots VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Shallots	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 493kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	74.6% 54g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	58.6% 22.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	31% 17.4g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.37mg	24% 0.31mg	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	41% 164μg	25% 101μg	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	61.4% 55.3mg	58.3% 52.4mg	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	1.7% 0.26mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	26% 259mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	12% 0.11mg	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	106% 8.5mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	23.4% 0.54mg	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	60% 420mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	68.8% 2339mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Cooked Broccoli Raab per 5 oz

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

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

• 5 ounces of Dried Shallots have 1.8 times more Vitamin B1, 3.1 times more Vitamin B5, 7.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 14.1 times more Vitamin E and 65.6 times more Vitamin K than Freeze-dried Shallots.
• Both Dried Shallots and Cooked Broccoli Raab provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Freeze-dried Shallots as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Shallots have 1.6 times more Calcium, 5.7 times more Copper, 4.7 times more Iron, 3.9 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 4.8 times more Potassium, 4.4 times more Selenium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 45.7 times more Water than Freeze-dried Shallots.
• Both Dried Shallots and Cooked Broccoli Raab contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shallots have 13.9 times more Energy, 25.9 times more Carbohydrate, 61.5 times more Sugars, 5.6 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 20.1 times more Omega 3 than Freeze-dried Shallots.
• 5 ounces of Dried Shallots provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Freeze-dried Shallots as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.