Comparing Nutrients in 14 ounces Dried Shallots VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Winter Squash	10%	3%	87%

Macro Nutrients

	Dried Shallots	Winter Squash	Recommended Dietary Allowance
Energy	47.6% 1381kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	26.2% 34g	130g per day for Men 19-50 years
Sugars	209% 151g	12% 8.73g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	87% 49g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Winter Squash	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.65mg	47.6% 0.62mg	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	24% 95μg	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	54.2% 49mg	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	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Winter Squash	Recommended Dietary Allowance
Calcium	72.6% 726mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	31.3% 0.28mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	245% 5.62mg	28% 0.65mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	193% 6549mg	41% 1389mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.66mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.63% 356g	3700g per day for Men 19-50 years

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

• Freeze-dried Shallots have 10 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B5, 10.7 times more Vitamin B6, 4.8 times more Vitamin B9, 3.2 times more Vitamin C, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 68 times more Vitamin A than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw 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 Winter Squash:

• Freeze-dried Shallots have 6.5 times more Calcium, 6 times more Copper, 10.3 times more Iron, 7.4 times more Magnesium, 8.7 times more Manganese, 12.9 times more Phosphorus, 4.7 times more Potassium, 14.3 times more Selenium, 14.8 times more Sodium and 9.2 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 44.9 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Shallots have 10.2 times more Energy, 8.8 times more Omega 6, 9.4 times more Carbohydrate, 17.3 times more Sugars, 10.5 times more Fiber and 12.9 times more Protein than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 3.5 times more Omega 3 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw All Varieties Winter Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.