Comparing Nutrients in 500 calories Dried Shallots VS Stewed Canned Tomatoes

Weight per 500 calories

• Dried Shallots: 144g
• Stewed Canned Tomatoes: 1923g

Dried Shallots have 13.4 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Shallots or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Shallots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	92% 119g	130g per day for Men 19-50 years
Sugars	75.6% 55g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	59.4% 22.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	25% 0.33mg	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	41.7% 167μg	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	26.3% 263mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	47.6% 1760g	3700g per day for Men 19-50 years

Dried Shallots VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Shallots or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Dried Shallots vs Stewed Canned Tomatoes:

• 500 calories of Dried Shallots have 7.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 120.5 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 9.6 times more Vitamin B3, 2.7 times more Vitamin C, 61.7 times more Vitamin E and 8.2 times more Vitamin K than Freeze-dried Shallots.
• Both Dried Shallots and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Dried Shallots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Freeze-dried Shallots as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Shallots vs Stewed Canned Tomatoes:

• 500 calories of Dried Shallots have 1.8 times more Manganese than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Calcium, 3.5 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.7 times more Potassium, 1.4 times more Selenium, 50.1 times more Sodium and 612.6 times more Water than Freeze-dried Shallots.
• Both Dried Shallots and Stewed Canned Tomatoes contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Freeze-dried Shallots and Stewed Canned Ripe Red Tomatoes have similar amounts of macro-nutrients per 500 kcal
• Both Dried Shallots and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Freeze-dried Shallots as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.