Comparing Nutrients in 100 grams Dried Shallots VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12% 348kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	17.5% 23g	130g per day for Men 19-50 years
Sugars	52.6% 38g	0.44% 0.32g	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	41.3% 15.7g	17% 6.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	9.23% 0.12mg	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	29% 116μg	32.5% 130μg	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	43.3% 39mg	1.33% 1.2mg	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	1.2% 0.18mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	24% 0.22mg	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	75% 6mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	18.7% 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	42.3% 296mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Shallots vs Boiled Kidney Beans:

• Freeze-dried Shallots have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 6.4 times more Vitamin B5, 14 times more Vitamin B6, 32.5 times more Vitamin C and 6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin K than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 100 g.
• Both Freeze-dried Shallots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Shallots vs Boiled Kidney Beans:

• Freeze-dried Shallots have 5.2 times more Calcium, 2 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium, 5.2 times more Selenium, 59 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 33.5 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Shallots have 2.7 times more Energy, 1.7 times more Omega 6, 3.5 times more Carbohydrate, 119.3 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17 times more Omega 3 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.