Comparing Nutrients in 7 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	24% 691kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	11% 14.4g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	27% 0.35mg	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	6.95% 27.8μg	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	19% 17mg	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	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	36.3% 363mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	35.3% 0.32mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	84% 587mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	21.5% 732mg	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	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Spanish Tomato Sauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Shallots versus 7 oz of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Shallots vs Spanish Tomato Sauce:

• 7 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 7 oz of Canned Spanish Tomato Sauce contain 49 times more Vitamin A and 1.3 times more Vitamin B3 than Freeze-dried Shallots.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dried Shallots vs Spanish Tomato Sauce:

• 7 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 7 oz of Canned Spanish Tomato Sauce contain 8 times more Sodium and 44.5 times more Water than Freeze-dried Shallots.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.