Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Shallots	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	123% 160g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Shallots	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Shallots	Recommended Dietary Allowance
Calcium	11% 111mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Dried Shallots:

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.4 times more Vitamin C, 6.8 times more Vitamin E and 20.8 times more Vitamin K than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 5.7 times more Vitamin B1, 2.1 times more Vitamin B3, 5.1 times more Vitamin B5, 12.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Shallots provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 45.7 times more Water than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 3.3 times more Calcium, 11.2 times more Copper, 7.4 times more Iron, 5.8 times more Magnesium, 4.8 times more Manganese, 5.9 times more Phosphorus, 7.8 times more Potassium, 2 times more Selenium, 2.5 times more Sodium and 4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3 than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 13.4 times more Energy, 16.9 times more Carbohydrate, 28.3 times more Sugars, 5.2 times more Fiber and 4.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Freeze-dried Shallots provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Dried Shallots

What are the health benefits of Frozen Chopped Broccoli compared to Dried Shallots?

Frozen chopped broccoli is a good source of vitamins C and K, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Dried shallots, on the other hand, are lower in nutrients and fiber compared to broccoli. It is important to include a variety of vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Dried Shallots?

Both frozen chopped broccoli and dried shallots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, frozen chopped broccoli would be a better choice as it is a nutrient-dense food that is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that are important for overall health.

Should I eat more Frozen Chopped Broccoli or more Dried Shallots to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Frozen chopped broccoli contains more protein than dried shallots, making it a better choice for muscle growth. Additionally, broccoli is a good source of vitamins, minerals, and fiber that can support overall health and fitness goals.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Dried Shallots?

Producing Frozen Chopped Broccoli typically has a higher environmental impact compared to Dried Shallots due to the energy-intensive process of freezing and packaging. Additionally, broccoli requires more resources such as water and land to grow compared to shallots. Opting for dried shallots can be a more sustainable choice in terms of environmental impact.