Comparing Nutrients in 1 pound Oranges VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Oranges	Dried Shallots	Recommended Dietary Allowance
Energy	7.35% 213kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	282% 366g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	239% 173g	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	28.6% 11g	187% 71.2g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Shallots	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	584% 7.6mg	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	34% 136μg	132% 526μg	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	268% 241mg	197% 177mg	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	5.44% 0.82mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Shallots	Recommended Dietary Allowance
Calcium	18% 181mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	214% 1.93mg	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	5.67% 0.45mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	279% 6.43mg	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	9.07% 63.5mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Dried Shallots:

• Raw Oranges have 11 times more Vitamin A and 1.4 times more Vitamin C than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 5.6 times more Vitamin B5, 27.9 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Freeze-dried Shallots have similar amounts of Vitamin E per 1 lb.
• Both Raw Oranges as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Dried Shallots:

• Raw Oranges have 43.4 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 4.6 times more Calcium, 9.4 times more Copper, 60 times more Iron, 10.4 times more Magnesium, 56.7 times more Manganese, 21.1 times more Phosphorus, 9.1 times more Potassium, 11.4 times more Selenium, more Sodium and 27.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Shallots contain 7.4 times more Energy, 10.3 times more Omega 6, 6.9 times more Carbohydrate, 4.1 times more Sugars, 6.5 times more Fiber and 13.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Freeze-dried Shallots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.