Comparing Nutrients in 1 kilogram 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	120% 3480kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	161% 209g	130g per day for Men 19-50 years
Sugars	526% 382g	212% 154g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	220% 123g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1288% 16.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	290% 1160μg	17.5% 70μg	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	117% 105mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	17.5% 21μg	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	183% 1830mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	472% 4.25mg	138% 1.24mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	220% 5.07mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	485% 16500mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shallots versus 1 kg 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 1 kilogram of Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Dried Shallots has 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 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 377 times more Vitamin A and 5.2 times more Vitamin E than Freeze-dried Shallots.
• 1 kilogram of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Dried Shallots has 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 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 38.7 times more Water than Freeze-dried Shallots.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shallots has 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.
• 1 kilogram 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 one kilogram.