Comparing Nutrients in 5 ounces 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	17% 493kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	74.6% 54g	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	58.6% 22.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	31% 17.4g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.37mg	19.3% 0.25mg	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	4.96% 20μg	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	13.5% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	26% 259mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	25% 0.23mg	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	61.7% 4.93mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	13.3% 0.31mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	68.8% 2339mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Spanish Tomato Sauce per 5 oz

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

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

• 5 ounces of Dried Shallots have 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 5 oz of Canned Spanish Tomato Sauce contain 49 times more Vitamin A and 1.3 times more Vitamin B3 than Freeze-dried Shallots.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Dried Shallots vs Spanish Tomato Sauce:

• 5 ounces of Dried Shallots have 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 5 oz of Canned Spanish Tomato Sauce contain 8 times more Sodium and 44.5 times more Water than Freeze-dried Shallots.
• 5 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Shallots have 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.
• 5 ounces 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 five ounces.