Comparing Nutrients in 100 grams Dried Shallots VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Shallots	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 348kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.32% 0.054g	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	46% 59.8g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	41.3% 15.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	22% 12.3g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	California Red 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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	43.5% 1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Dried Shallots versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Dried Shallots have 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.7 times more Vitamin C than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.4 times more Vitamin B9 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried Shallots have 1.4 times more Manganese, 1.8 times more Selenium and 5.4 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.6 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Freeze-dried Shallots.
• Both Dried Shallots and California Red Kidney Beans contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Shallots have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 8.4 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Freeze-dried Shallots.
• Both Dried Shallots and California Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Dried Shallots provide inadequate amounts of Omega 3
• Both Freeze-dried Shallots as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.