Comparing Nutrients in 100 grams Shallots VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Shallots	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	2.5% 72kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	13% 17g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	11% 7.87g	6.07% 4.4g	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	3.23% 2.34g	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	% 2.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Shallots	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	11.5% 0.15mg	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	8.5% 34μg	3.25% 13μg	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	8.9% 8mg	10.2% 9.2mg	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	0.27% 0.04mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	9.78% 0.088mg	20.3% 0.18mg	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	15% 1.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	7.96% 0.18mg	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	8.57% 60mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	9.82% 334mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Shallots vs Canned Crushed Tomatoes:

• Raw Shallots have 2.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain more Vitamin A, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 31.3 times more Vitamin E and 6.6 times more Vitamin K than Raw Shallots.
• Both Raw Shallots and Canned Crushed Tomatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 g.
• Both Raw Shallots as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Shallots vs Canned Crushed Tomatoes:

• Raw Shallots have 1.6 times more Manganese, 1.9 times more Phosphorus, 2 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 2.1 times more Copper and 15.5 times more Sodium than Raw Shallots.
• Both Raw Shallots and Canned Crushed Tomatoes have similar amounts of Calcium, Iron, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Shallots have 2.3 times more Energy, 2.3 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Canned Crushed Tomatoes.
• Both Raw Shallots as well as Canned Crushed Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.