Comparing Nutrients in 1 kilogram Dried Shallots VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	120% 3480kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	55.7% 72.4g	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	37% 14g	38g per day for Men 19-50 years
Protein	220% 123g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	80.8% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1288% 16.8mg	136% 1.77mg	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	35% 140μg	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	96% 86mg	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	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	183% 1830mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	472% 4.25mg	178% 1.6mg	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	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	94% 2.16mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	485% 16500mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Spanish Tomato Sauce per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shallots versus 1 kg of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Shallots vs Spanish Tomato Sauce:

• 1 kilogram of Dried Shallots has 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B5, 9.5 times more Vitamin B6, 8.3 times more Vitamin B9 and 4.5 times more Vitamin C than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 49 times more Vitamin A and 1.3 times more Vitamin B3 than Freeze-dried Shallots.
• 1 kilogram of Dried Shallots have insufficient amounts of Vitamin A
• Both Freeze-dried Shallots as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Shallots vs Spanish Tomato Sauce:

• 1 kilogram of Dried Shallots has 10.8 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 5.5 times more Magnesium, 6.6 times more Manganese, 6.2 times more Phosphorus, 4.5 times more Potassium, 9.5 times more Selenium and 5.7 times more Zinc than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 8 times more Sodium and 44.5 times more Water than Freeze-dried Shallots.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shallots has 10.5 times more Energy, 11.1 times more Carbohydrate, 11.2 times more Fiber and 8.5 times more Protein than Spanish Tomato Sauce.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Freeze-dried Shallots as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.