Comparing Nutrients in 5 ounces Dried Shallots VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dried Shallots	Tomato Paste	Recommended Dietary Allowance
Energy	17% 493kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	20.6% 27g	130g per day for Men 19-50 years
Sugars	74.6% 54g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	58.6% 22.3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	31% 17.4g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.37mg	23.6% 0.31mg	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% 164μg	4.25% 17μg	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	61.4% 55.3mg	34.5% 31mg	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	1.7% 0.26mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Tomato Paste	Recommended Dietary Allowance
Calcium	26% 259mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	57.5% 0.52mg	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	106% 8.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	18.6% 0.43mg	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	60% 420mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	68.8% 2339mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Shallots versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Shallots vs Tomato Paste:

• 5 ounces of Dried Shallots have 5 times more Vitamin B1, 9.9 times more Vitamin B5, 7.8 times more Vitamin B6, 9.7 times more Vitamin B9 and 1.8 times more Vitamin C than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 23.9 times more Vitamin E and 2.9 times more Vitamin K than Freeze-dried Shallots.
• 5 ounces of Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Freeze-dried Shallots as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Shallots vs Tomato Paste:

• 5 ounces of Dried Shallots have 5.1 times more Calcium, 2 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Zinc than Tomato Paste.
• Both Dried Shallots and Tomato Paste contain similar levels of Copper, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shallots have 4.2 times more Energy, 4.3 times more Carbohydrate, 3.1 times more Sugars, 3.8 times more Fiber and 2.8 times more Protein than Tomato Paste.
• Both Freeze-dried Shallots as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.