Comparing Nutrients in 1 pound Summer Squash VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Summer Squash	Dried Shallots	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	11.7% 15g	282% 366g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	5.94% 4.3g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	13% 5g	187% 71.2g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Dried Shallots	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	33% 132μg	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	85.7% 77mg	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	3.63% 0.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Dried Shallots	Recommended Dietary Allowance
Calcium	6.8% 68mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	20% 1.6mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	24.6% 172mg	192% 1343mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	220% 7484mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 10 times more Vitamin A and 1.4 times more Vitamin B2 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 6.3 times more Vitamin B1, 2.1 times more Vitamin B3, 9.1 times more Vitamin B5, 7.7 times more Vitamin B6, 4 times more Vitamin B9, 2.3 times more Vitamin C, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Summer Squash vs Dried Shallots:

• Raw All Varieties Summer Squash have 47.3 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 12.2 times more Calcium, 8.3 times more Copper, 17.1 times more Iron, 6.1 times more Magnesium, 8.1 times more Manganese, 7.8 times more Phosphorus, 6.3 times more Potassium, 28.5 times more Selenium, 29.5 times more Sodium and 6.7 times more Zinc than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 1 pound:

• Raw All Varieties Summer Squash have 5.6 times more Omega 3 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 21.8 times more Energy, 5.6 times more Omega 6, 24.1 times more Carbohydrate, 17.3 times more Sugars, 14.3 times more Fiber and 10.2 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.