Comparing Nutrients in 1 pound Dried Shallots VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dried Shallots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	54.4% 1579kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 366g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	239% 173g	15.4% 11g	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	187% 71.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	100% 55.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	584% 7.6mg	39% 0.51mg	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	132% 526μg	9.07% 36.3μg	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	197% 177mg	10% 9.07mg	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	5.44% 0.82mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	83% 830mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	52% 0.47mg	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	340% 27.2mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	279% 6.43mg	88.7% 2.04mg	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	192% 1343mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	220% 7484mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Shallots vs Canned Carrots with Liquids and Salt:

• Freeze-dried Shallots have 15.8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 10.1 times more Vitamin B5, 15 times more Vitamin B6, 14.5 times more Vitamin B9 and 19.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 4.1 times more Vitamin E and 2.5 times more Vitamin K than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Shallots vs Canned Carrots with Liquids and Salt:

• Freeze-dried Shallots have 5.9 times more Calcium, 4.1 times more Copper, 11.5 times more Iron, 11.6 times more Magnesium, 3.1 times more Manganese, 14.8 times more Phosphorus, 9.5 times more Potassium, 14.3 times more Selenium and 6.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Sodium and 46.5 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Shallots have 15.1 times more Energy, 3.3 times more Omega 6, 15 times more Carbohydrate, 15.5 times more Sugars, 8.7 times more Fiber and 21.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Freeze-dried Shallots as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.