Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Shallots	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	8.17% 10.6g	123% 160g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	82% 31g	38g per day for Men 19-50 years
Protein	11% 6.15g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Shallots	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Shallots	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	94% 0.84mg	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	15% 1.2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Shallots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Dried Shallots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Dried Shallots:

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 7.3 times more Vitamin E and 22.6 times more Vitamin K than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 5.5 times more Vitamin B1, 2.2 times more Vitamin B3, 5.1 times more Vitamin B5, 12.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Shallots provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Dried Shallots:

• 7 ounces of Cooked Chopped Frozen Broccoli have 45.4 times more Water than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 5.5 times more Calcium, 12.5 times more Copper, 9.8 times more Iron, 8 times more Magnesium, 6.4 times more Manganese, 6 times more Phosphorus, 11.6 times more Potassium, 8.1 times more Selenium, 5.4 times more Sodium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3 than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 12.4 times more Energy, 15.1 times more Carbohydrate, 26 times more Sugars, 5.2 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Freeze-dried Shallots provide inadequate amounts of Omega 6 in seven ounces.