Comparing Nutrients in 100 grams Dried Shallots VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	12% 348kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.42% 0.071g	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	16% 21g	130g per day for Men 19-50 years
Sugars	52.6% 38g	21.2% 15.4g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	42% 377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.33% 0.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 116μg	1.75% 7μg	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	11.7% 10.5mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	18.3% 183mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	13.8% 0.12mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	22% 0.51mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Freeze-dried Shallots have 12.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 32.8 times more Vitamin B6, 16.6 times more Vitamin B9, 3.7 times more Vitamin C and 1.9 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 377 times more Vitamin A and 5.2 times more Vitamin E than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Shallots vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Freeze-dried Shallots have 12.2 times more Calcium, 3.4 times more Copper, 7.5 times more Iron, 8 times more Magnesium, 2.8 times more Manganese, 11 times more Phosphorus, 8.9 times more Potassium, 8.1 times more Selenium, 2 times more Sodium and 10.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 38.7 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Shallots have 3.9 times more Energy, 2.6 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Sugars, 6.3 times more Fiber and 12.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Freeze-dried Shallots as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.