Comparing Nutrients in 7 ounces Boiled Broccoli VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	123% 160g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	104% 75.7g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	82% 31g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	256% 3.32mg	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	53.6% 214μg	57.5% 230μg	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	143% 129mg	86% 77.4mg	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	19% 2.88mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Shallots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	94% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	122% 2.8mg	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	19% 133mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Dried Shallots:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin C, 8.1 times more Vitamin E and 36.2 times more Vitamin K than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.8 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 8.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Freeze-dried Shallots have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Broccoli as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Dried Shallots:

• Boiled and Drained Broccoli has 44.6 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.6 times more Calcium, 7 times more Copper, 9 times more Iron, 5 times more Magnesium, 7.3 times more Manganese, 4.4 times more Phosphorus, 5.6 times more Potassium, 3.6 times more Selenium, 1.4 times more Sodium and 4.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 11.9 times more Omega 3 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 9.9 times more Energy, 3.6 times more Omega 6, 11.2 times more Carbohydrate, 27.5 times more Sugars, 4.8 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.