Comparing Nutrients in 7 ounces Shallots VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Shallots	Tomato Puree	Recommended Dietary Allowance
Energy	4.93% 143kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	13.7% 18g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Shallots	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.7% 0.68mg	19.2% 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	17% 67.5μg	5.46% 22μg	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	17.6% 16mg	23.4% 21mg	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	0.53% 0.079mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Tomato Puree	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	63.3% 0.57mg	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	29.8% 2.4mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	14.6% 0.34mg	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	17% 119mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Shallots VS Tomato Puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Shallots vs Tomato Puree:

• 7 ounces of Shallots have 2.4 times more Vitamin B1, 2.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin C, 49.3 times more Vitamin E and 4.3 times more Vitamin K than Raw Shallots.
• 7 ounces of Shallots have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Shallots as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Shallots vs Tomato Puree:

• 7 ounces of Shallots have 2.1 times more Calcium, 1.7 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Selenium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 3.3 times more Copper, 1.5 times more Iron and 1.3 times more Potassium than Raw Shallots.
• Both Shallots and Tomato Puree contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Shallots have 1.9 times more Energy, 1.9 times more Carbohydrate, 1.6 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Raw Shallots as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.