Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Broccoli Spears	Dried Shallots	Recommended Dietary Allowance
Energy	1% 29kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	62% 80.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	52.6% 38g	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	7.9% 3g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Shallots	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	129% 1.68mg	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	23.5% 94μg	29% 116μg	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	76% 68.3mg	43.3% 39mg	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	9% 1.35mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	3.25% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Shallots	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	47.2% 0.43mg	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	9% 0.72mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	61.6% 1.4mg	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	8.43% 59mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Shallots per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Dried Shallots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Dried Shallots:

• 100 grams of Frozen Broccoli Spears have 57 times more Vitamin A, 1.8 times more Vitamin C, 7.5 times more Vitamin E and 26 times more Vitamin K than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 4.2 times more Vitamin B1, 2.2 times more Vitamin B3, 5.8 times more Vitamin B5 and 9.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Shallots provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Dried Shallots:

• 100 grams of Frozen Broccoli Spears have 45.3 times more Water than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 4.5 times more Calcium, 11.8 times more Copper, 8.3 times more Iron, 6.5 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 6.6 times more Potassium, 3 times more Selenium, 3.5 times more Sodium and 5.7 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 12.5 times more Omega 3 than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 12 times more Energy, 15.1 times more Carbohydrate, 26 times more Sugars, 5.2 times more Fiber and 4 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Dried Shallots provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Freeze-dried Shallots provide inadequate amounts of Omega 6 in 100 grams.