Comparing Nutrients in 500 calories Dried Shallots VS Baked Winter Squash

Weight per 500 calories

• Dried Shallots: 144g
• Baked Winter Squash: 1351g

Dried Shallots have 9.4 times more energy per 100g than Baked Winter Squash. It has high energy density when compared to other foods. Baked All Varieties Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Shallots	13%	1%	86%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.9% 0.014g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	92% 120g	130g per day for Men 19-50 years
Sugars	75.6% 55g	61.5% 44.6g	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	59.4% 22.6g	100% 38g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.44μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.03mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	167% 2.18mg	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	67.6% 270μg	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	144% 130mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Calcium	26.3% 263mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	123% 1.1mg	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	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	110% 2.53mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	69.7% 2371mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	5.65% 84.8mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.77mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	32.6% 1206g	3700g per day for Men 19-50 years

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

• Freeze-dried Shallots have 2 times more Vitamin B1 than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 2454.8 times more Vitamin A, 6.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 2.3 times more Vitamin C, 6.3 times more Vitamin E and 10.6 times more Vitamin K than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Baked All Varieties Winter Squash have similar amounts of Vitamin B6 per 500 kcal.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Shallots vs Baked Winter Squash:

• Freeze-dried Shallots have 1.4 times more Iron, 1.7 times more Phosphorus, 1.5 times more Selenium and 6.3 times more Sodium than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 1.8 times more Copper, 1.4 times more Potassium and 419.5 times more Water than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Baked All Varieties Winter Squash have similar amounts of Calcium, Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Shallots have 1.2 times more Sugars and 1.5 times more Protein than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 86.5 times more Omega 3 and 1.7 times more Fiber than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Baked All Varieties Winter Squash have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.