Comparing Nutrients in 100 grams Dried Shallots VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Dried Shallots	Dried Leeks	Recommended Dietary Allowance
Energy	12% 348kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.76% 0.47g	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	57.4% 74.7g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	93% 1.2mg	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	92% 366μg	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	131% 118mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	18.3% 183mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	73% 0.66mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	115% 2.63mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shallots VS Dried Leeks per 100 g

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

Lets compare vitamin content per 100 grams of Dried Shallots vs Dried Leeks:

• 100 grams of Dried Shallots have 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 2.7 times more Vitamin B1, 4 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B9 and 3 times more Vitamin C than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Shallots vs Dried Leeks:

• 100 grams of Dried Shallots have 1.7 times more Sodium and 2.9 times more Zinc than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 2 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese and 1.5 times more Potassium than Freeze-dried Shallots.
• Both Dried Shallots and Dried Leeks contain similar levels of Phosphorus and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Shallots have 1.5 times more Fiber than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 4.2 times more Fat, 69.1 times more Omega 3 and 2.5 times more Omega 6 than Freeze-dried Shallots.
• Both Dried Shallots and Dried Leeks offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Dried Shallots provide inadequate amounts of Omega 3 and Omega 6