Comparing Nutrients in 5 ounces Shallots VS Broccoli

Macros Ratio

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

Macro Nutrients

	Shallots	Broccoli	Recommended Dietary Allowance
Energy	3.5% 102kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	12% 4.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Shallots	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	19% 0.25mg	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	12% 48μg	22.3% 89.3μg	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	12.6% 11.3mg	140% 126mg	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	0.38% 0.057mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Broccoli	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	7.7% 0.069mg	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	21.3% 1.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	13% 0.3mg	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	12% 85mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Shallots have 2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B9, 11.2 times more Vitamin C, 19.5 times more Vitamin E and 127 times more Vitamin K than Raw Shallots.
• Both Raw Shallots and Raw Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Shallots as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Shallots vs Broccoli:

• Raw Shallots have 1.8 times more Copper, 1.6 times more Iron and 1.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.1 times more Selenium and 2.8 times more Sodium than Raw Shallots.
• Both Raw Shallots and Raw Broccoli have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Shallots have 2.1 times more Energy, 2.5 times more Carbohydrate, 4.6 times more Sugars and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 31.5 times more Omega 3 than Raw Shallots.
• Both Raw Shallots and Raw Broccoli have similar amounts of Protein per 5 oz.
• Both Raw Shallots as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.