Comparing Nutrients in 7 ounces Broccoli Raab VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Shallots	13%	1%	86%

Macro Nutrients

	Broccoli Raab	Shallots	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	21.5% 15.6g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Shallots	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	52.7% 0.68mg	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% 165μg	17% 67.5μg	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	44.5% 40mg	17.6% 16mg	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	21.4% 3.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Shallots	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	19.4% 0.17mg	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	53% 4.25mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	25% 0.58mg	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	20.7% 145mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Shallots per 7 oz

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

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

• 7 ounces of Broccoli Raab have more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.4 times more Vitamin B9, 2.5 times more Vitamin C, 40.5 times more Vitamin E and 280 times more Vitamin K than Shallots.
• While 7 oz of Raw Shallots contain 2 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Shallots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Shallots have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Shallots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Shallots:

• 7 ounces of Broccoli Raab have 2.9 times more Calcium, 1.8 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus, 2.8 times more Sodium and 1.9 times more Zinc than Shallots.
• While 7 oz of Raw Shallots contain 2.1 times more Copper and 1.7 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Shallots contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 94.5 times more Omega 3 and 1.3 times more Protein than Shallots.
• While 7 oz of Raw Shallots contain 3.3 times more Energy, 5.9 times more Carbohydrate and 20.7 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Shallots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Shallots provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Shallots provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Shallots

What are the health benefits of Broccoli Raab compared to Shallots?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, promote healthy skin, and aid in digestion. Shallots, on the other hand, are a good source of antioxidants and can help reduce inflammation and support heart health. Both are nutritious options, but broccoli raab may offer more vitamins and minerals compared to shallots.

Can I lose weight easier by eating more Broccoli Raab or Shallots?

Both broccoli raab and shallots are low in calories and can be part of a healthy weight loss diet. However, broccoli raab is a better choice for weight loss as it is high in fiber, which can help you feel full and satisfied with fewer calories. Additionally, broccoli raab is rich in vitamins and minerals that support overall health and weight management.

Should I eat more Broccoli Raab or more Shallots to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Broccoli Raab is a good source of protein, but shallots are not. Therefore, it would be more beneficial to eat more Broccoli Raab to support muscle growth during training. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can also help support muscle development.

What is the environmental impact of producing Broccoli Raab compared to Shallots?

Broccoli Raab has a lower environmental impact compared to Shallots. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is a nutrient-dense vegetable that can be a great addition to a plant-based diet.