Comparing Nutrients in 500 calories Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

• Dried Shallots: 144g
• Canned Sweet Potato, Syrup Pack, Solids And Liquids: 562g

Dried Shallots have 3.9 times more energy per 100g than Canned Sweet Potato, Syrup Pack, Solids And Liquids. It has high energy density when compared to other foods. Canned Sweet Potato, Syrup Pack, Solids And Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Dried Shallots or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	90% 118g	130g per day for Men 19-50 years
Sugars	75.6% 55g	119% 86.5g	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	59.4% 22.6g	37% 14g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	9.83% 5.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	9.83% 39.3μg	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	62.3% 56mg	65.5% 59mg	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	1.72% 0.26mg	35.2% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	9.83% 11.8μg	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	26.3% 263mg	8.43% 84.3mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	77.4% 0.7mg	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	108% 8.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	124% 2.85mg	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	60.8% 425mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	7.15% 3.93μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	11.8% 435g	3700g per day for Men 19-50 years

Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Shallots or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 500 calories of Dried Shallots have 3.2 times more Vitamin B1, 8.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1474.1 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 20.4 times more Vitamin E than Freeze-dried Shallots.
• Both Dried Shallots and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B5 and Vitamin C per 500 calories.
• 500 calories of Dried Shallots have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Freeze-dried Shallots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 500 calories of Dried Shallots have 3.1 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium, 2.1 times more Selenium and 2.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.4 times more Manganese, 1.9 times more Sodium and 151.3 times more Water than Freeze-dried Shallots.
• Both Dried Shallots and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Copper per 500 calories.
• 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Shallots have 1.6 times more Fiber and 3.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.6 times more Sugars than Freeze-dried Shallots.
• Both Dried Shallots and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories 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 500 calories.