Comparing Nutrients in 7 ounces Dried Shallots VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Dried Shallots	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	24% 691kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	82% 31g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	8.24% 0.11mg	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	57.5% 230μg	14.4% 57.5μg	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	86% 77.4mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	23.6% 0.21mg	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	149% 12mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	10.6% 0.24mg	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	84% 587mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Boiled Sprouted Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Shallots versus 7 oz of Boiled Sprouted Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Shallots vs Boiled Sprouted Pinto Beans:

• 7 ounces of Dried Shallots have 4.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 6 times more Vitamin B5, 31 times more Vitamin B6, 4 times more Vitamin B9 and 6.4 times more Vitamin C than Boiled Sprouted Pinto Beans.
• Both Freeze-dried Shallots as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Shallots vs Boiled Sprouted Pinto Beans:

• 7 ounces of Dried Shallots have 12.2 times more Calcium, 4 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 11.5 times more Manganese, 9.9 times more Phosphorus, 16.8 times more Potassium, 9.5 times more Selenium and 11.4 times more Zinc than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 46.7 times more Water than Freeze-dried Shallots.
• Both Dried Shallots and Boiled Sprouted Pinto Beans contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shallots have 15.8 times more Energy, 19.7 times more Carbohydrate and 6.6 times more Protein than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 11.8 times more Omega 3 than Freeze-dried Shallots.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3
• 7 ounces of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• Both Freeze-dried Shallots as well as Boiled and Drained Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.