Comparing Nutrients in 14 ounces Dried Shallots VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Energy	47.6% 1381kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	27% 35g	130g per day for Men 19-50 years
Sugars	209% 151g	18% 13g	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	164% 62.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	87% 49g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.65mg	49% 0.64mg	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	115% 460μg	20% 79.4μg	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	172% 155mg	42.3% 38mg	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	4.76% 0.71mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Calcium	72.6% 726mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	36% 0.33mg	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	298% 24mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	245% 5.62mg	32.3% 0.74mg	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	168% 1175mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	193% 6549mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Shallots vs Baked Winter Squash:

• Freeze-dried Shallots have 18.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 6 times more Vitamin B5, 10.4 times more Vitamin B6, 5.8 times more Vitamin B9, 4.1 times more Vitamin C and 1.5 times more Vitamin E than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 261 times more Vitamin A than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Baked All Varieties Winter Squash have similar amounts of Vitamin K per 14 oz.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Shallots vs Baked Winter Squash:

• Freeze-dried Shallots have 8.3 times more Calcium, 5.2 times more Copper, 13.6 times more Iron, 8 times more Magnesium, 7.6 times more Manganese, 15.6 times more Phosphorus, 6.8 times more Potassium, 14.3 times more Selenium, 59 times more Sodium and 8.8 times more Zinc than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 44.6 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Shallots have 9.4 times more Energy, 3.4 times more Omega 6, 9.1 times more Carbohydrate, 11.6 times more Sugars, 5.6 times more Fiber and 13.8 times more Protein than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 9.2 times more Omega 3 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.