Comparing Nutrients in 5 ounces Shallots VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Shallots	Baked Potatoes	Recommended Dietary Allowance
Energy	3.5% 102kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	23% 30g	130g per day for Men 19-50 years
Sugars	15.4% 11g	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	12% 4.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Shallots	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	34% 0.44mg	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	12% 48μg	9.92% 39.7μg	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	12.6% 11.3mg	15% 13.6mg	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	0.38% 0.057mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Baked Potatoes	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	18.6% 0.17mg	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	21.3% 1.7mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	13.5% 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	12% 85mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Shallots VS Baked Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Shallots vs Baked Potatoes:

• 5 ounces of Shallots have 1.2 times more Vitamin B9 than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 2.4 times more Vitamin B2, 7.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Shallots.
• Both Shallots and Baked Potatoes provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Shallots as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Shallots vs Baked Potatoes:

• 5 ounces of Shallots have 2.5 times more Calcium, 1.3 times more Manganese and 3 times more Selenium than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 1.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Raw Shallots.
• Both Shallots and Baked Potatoes contain similar levels of Iron, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shallots have 6.7 times more Sugars and 1.5 times more Fiber than Baked Potatoes.
• While 5 oz of Whole Baked Potatoes contain 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Shallots.
• Both Shallots and Baked Potatoes offer comparable quantities of Protein per five ounces.
• Both Raw Shallots as well as Whole Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.