Comparing Nutrients in 1 pound 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	54.4% 1579kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 366g	25.3% 33g	130g per day for Men 19-50 years
Sugars	239% 173g	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	187% 71.2g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	100% 55.8g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	584% 7.6mg	61.8% 0.8mg	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	16% 63.5μg	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	43.3% 39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	83% 830mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	80.6% 0.73mg	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	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	279% 6.43mg	42.6% 0.98mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	220% 7484mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	79.6% 8.75mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 404g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Canned Spanish Tomato Sauce contains 49 times more Vitamin A and 1.3 times more Vitamin B3 than Freeze-dried Shallots.
• 1 pound 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 pound.

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

• 1 pound 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 lb of Canned Spanish Tomato Sauce contains 8 times more Sodium and 44.5 times more Water than Freeze-dried Shallots.
• 1 pound of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.