Comparing Nutrients in 7 ounces Dried Shallots VS Sprouted Pinto Beans

Macros Ratio

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

Macro Nutrients

	Dried Shallots	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	24% 691kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	17.7% 23g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	26% 0.34mg	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	58.5% 234μg	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	48% 43mg	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	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	70.6% 0.64mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	31.6% 0.73mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	18% 609mg	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	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.36% 161g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Shallots versus 7 oz of 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 Sprouted Pinto Beans:

• 7 ounces of Dried Shallots have 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 9.8 times more Vitamin B6 and 1.8 times more Vitamin C than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Freeze-dried Shallots.
• Both Dried Shallots and Sprouted Pinto Beans provide similar amounts of Vitamin B9 per seven ounces.
• Both Freeze-dried Shallots as well as Raw 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 Sprouted Pinto Beans:

• 7 ounces of Dried Shallots have 4.3 times more Calcium, 1.3 times more Copper, 3 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 3.1 times more Phosphorus, 5.4 times more Potassium, 9.5 times more Selenium and 3.9 times more Zinc than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 2.6 times more Sodium and 40.7 times more Water than Freeze-dried Shallots.
• 7 ounces of Sprouted Pinto Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shallots have 5.6 times more Energy, 7 times more Carbohydrate and 2.3 times more Protein than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 33.4 times more Omega 3 than Freeze-dried Shallots.
• 7 ounces of Dried Shallots provide inadequate amounts of Omega 3
• Both Freeze-dried Shallots as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Shallots VS Sprouted Pinto Beans

What are the health benefits of Dried Shallots compared to Sprouted Pinto Beans?

Dried shallots are a good source of antioxidants, vitamins, and minerals, while sprouted pinto beans are rich in protein, fiber, and essential nutrients. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Dried Shallots or Sprouted Pinto Beans?

Both dried shallots and sprouted pinto beans can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, sprouted pinto beans are a better choice as they are higher in fiber and protein, which can help keep you full and satisfied for longer periods of time. Additionally, sprouted beans are easier to digest and may support better nutrient absorption. Incorporating a variety of whole plant foods, including sprouted beans, into your diet along with regular physical activity is key for successful and sustainable weight loss.

Should I eat more Dried Shallots or more Sprouted Pinto Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Sprouted pinto beans are a good source of plant-based protein, providing essential amino acids needed for muscle growth and repair. Dried shallots, on the other hand, are not a significant source of protein. Therefore, it is recommended to include more sprouted pinto beans in your diet to support muscle development.

What is the environmental impact of producing Dried Shallots compared to Sprouted Pinto Beans?

Producing dried shallots typically has a higher environmental impact compared to sprouted pinto beans. Shallots require more water, land, and resources to grow and process into dried form, while pinto beans are more resource-efficient to cultivate. Choosing plant-based options like sprouted pinto beans can help reduce the overall environmental footprint of your diet.