Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dried Shallots	Recommended Dietary Allowance
Energy	2.35% 68kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	282% 366g	130g per day for Men 19-50 years
Sugars	NA	239% 173g	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	NA	187% 71.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dried Shallots	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	584% 7.6mg	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	10.2% 41μg	132% 526μg	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	31.2% 28mg	197% 177mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dried Shallots	Recommended Dietary Allowance
Calcium	9.07% 91mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	214% 1.93mg	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	14.7% 1.18mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	279% 6.43mg	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	9.07% 63.5mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dried Shallots per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Dried Shallots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Dried Shallots:

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A than Dried Shallots.
• While 1 lb of Freeze-dried Shallots contains 8.8 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 9.5 times more Vitamin B5, 16.3 times more Vitamin B6, 12.9 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Dried Shallots have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Dried Shallots:

• 1 pound of Canned Tomatoes with Green Chilies has 6.8 times more Sodium and 47.1 times more Water than Dried Shallots.
• While 1 lb of Freeze-dried Shallots contains 9.2 times more Calcium, 4.7 times more Copper, 23.1 times more Iron, 9.5 times more Magnesium, 10.7 times more Manganese, 21.1 times more Phosphorus, 15.4 times more Potassium, 14.3 times more Selenium and 14.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Freeze-dried Shallots contains 23.2 times more Energy, 22.3 times more Carbohydrate and 17.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Freeze-dried Shallots provide inadequate amounts of Omega 3 and Omega 6 in one pound.