Comparing Nutrients in 14 ounces Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	47.6% 1381kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	64% 83g	130g per day for Men 19-50 years
Sugars	209% 151g	84.3% 61g	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	164% 62.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	87% 49g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	166% 1496μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.65mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.3% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	6.95% 27.8μg	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	172% 155mg	46.3% 41.7mg	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	4.76% 0.71mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	72.6% 726mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	54.7% 0.49mg	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	298% 24mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	245% 5.62mg	87.5% 2mg	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	168% 1175mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	193% 6549mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Shallots versus 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 14 ounces of Dried Shallots have 12.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 32.8 times more Vitamin B6, 16.6 times more Vitamin B9, 3.7 times more Vitamin C and 1.9 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 377 times more Vitamin A and 5.2 times more Vitamin E than Freeze-dried Shallots.
• 14 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Freeze-dried Shallots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 14 ounces of Dried Shallots have 12.2 times more Calcium, 3.4 times more Copper, 7.5 times more Iron, 8 times more Magnesium, 2.8 times more Manganese, 11 times more Phosphorus, 8.9 times more Potassium, 8.1 times more Selenium, 2 times more Sodium and 10.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 38.7 times more Water than Freeze-dried Shallots.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Shallots have 3.9 times more Energy, 3.9 times more Carbohydrate, 2.5 times more Sugars, 6.3 times more Fiber and 12.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Protein
• Both Freeze-dried Shallots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.