Comparing Nutrients in 500 calories Dried Shallots VS Summer Squash

Weight per 500 calories

• Dried Shallots: 144g
• Summer Squash: 3125g

Dried Shallots have 21.8 times more energy per 100g than Summer Squash. It has high energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Dried Shallots or Summer Squash?

Macros Ratio

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

Macro Nutrients

	Dried Shallots	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	80.5% 105g	130g per day for Men 19-50 years
Sugars	75.6% 55g	95% 68.8g	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	41% 29.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	59.4% 22.6g	90% 34.4g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Summer Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	524% 6.8mg	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	41.7% 167μg	227% 906μg	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	62.3% 56mg	590% 531mg	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	1.72% 0.26mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Summer Squash	Recommended Dietary Allowance
Calcium	26.3% 263mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	177% 1.6mg	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	108% 8.62mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	238% 5.47mg	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	60.8% 425mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	80% 2958g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Shallots vs Summer Squash:

• Raw All Varieties Summer Squash contain 217.5 times more Vitamin A, 3.5 times more Vitamin B1, 30.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, 9.5 times more Vitamin C, 14.5 times more Vitamin E and 16.7 times more Vitamin K than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Shallots vs Summer Squash:

• Freeze-dried Shallots have 1.3 times more Selenium and 1.4 times more Sodium than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.8 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Potassium, 3.3 times more Zinc and 1029.2 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 500 calories:

• Raw All Varieties Summer Squash contain 7.8 times more Fat, 121.8 times more Omega 3, 3.9 times more Omega 6, 1.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Raw All Varieties Summer Squash have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Freeze-dried Shallots as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.