Comparing Nutrients in 500 calories Summer Squash VS Dried Shallots

Weight per 500 calories

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

Freeze-dried Shallots have 21.8 times more energy per unit of mass than Raw All Varieties Summer Squash, which is high in comparison to other foods. Summer Squash having very low energy density.

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

Vitamins

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

Minerals

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

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

• Raw All Varieties Summer Squash have 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 Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw All Varieties Summer Squash have 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.
• While Freeze-dried Shallots contain 1.3 times more Selenium and 1.4 times more Sodium than Raw All Varieties Summer Squash.

Comparison of macro-nutrients per 500 calories:

• Raw All Varieties Summer Squash have 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 Raw All Varieties Summer Squash and Freeze-dried Shallots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.