Comparing Nutrients in 1 kilogram Dried Shallots VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Shallots	California Red Kidney Beans	Recommended Dietary Allowance
Energy	120% 3480kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	460% 598g	130g per day for Men 19-50 years
Sugars	526% 382g	NA	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	413% 157g	655% 249g	38g per day for Men 19-50 years
Protein	220% 123g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1288% 16.8mg	305% 3.97mg	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	290% 1160μg	985% 3940μg	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	433% 390mg	50% 45mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	183% 1830mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	472% 4.25mg	1222% 11mg	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	750% 60mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	435% 10mg	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	423% 2960mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	485% 16500mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shallots versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Shallots vs California Red Kidney Beans:

• 1 kilogram of Dried Shallots has 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.7 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.4 times more Vitamin B9 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Shallots vs California Red Kidney Beans:

• 1 kilogram of Dried Shallots has 1.4 times more Manganese, 1.8 times more Selenium and 5.4 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.6 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and California Red Kidney Beans contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shallots has 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 8.4 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Freeze-dried Shallots.
• Both Dried Shallots and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Dried Shallots provide inadequate amounts of Omega 3
• Both Freeze-dried Shallots as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.