Comparing Nutrients in 1 kilogram 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	120% 3480kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	621% 807g	66% 86g	130g per day for Men 19-50 years
Sugars	526% 382g	30.3% 22g	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	413% 157g	39.5% 15g	38g per day for Men 19-50 years
Protein	220% 123g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Winter Squash	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1288% 16.8mg	120% 1.56mg	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	290% 1160μg	60% 240μg	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	433% 390mg	137% 123mg	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	12% 1.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Winter Squash	Recommended Dietary Allowance
Calcium	183% 1830mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	472% 4.25mg	79% 0.71mg	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	750% 60mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	71% 1.63mg	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	423% 2960mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	485% 16500mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.