Comparing Nutrients in 7 ounces Dried Shallots VS 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	24% 691kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	104% 75.7g	9.03% 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	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	82% 31g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	57.5% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.32mg	24.6% 0.32mg	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	57.5% 230μg	9.92% 39.7μg	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	86% 77.4mg	21% 19mg	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	2.4% 0.36mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Baked Winter Squash	Recommended Dietary Allowance
Calcium	36.3% 363mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	18% 0.16mg	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	149% 12mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	16% 0.37mg	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	84% 587mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Shallots vs Baked Winter Squash:

• Freeze-dried Shallots have 18.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 6 times more Vitamin B5, 10.4 times more Vitamin B6, 5.8 times more Vitamin B9, 4.1 times more Vitamin C and 1.5 times more Vitamin E than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 261 times more Vitamin A than Freeze-dried Shallots.
• Both Freeze-dried Shallots and Baked All Varieties Winter Squash have similar amounts of Vitamin K per 7 oz.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Shallots vs Baked Winter Squash:

• Freeze-dried Shallots have 8.3 times more Calcium, 5.2 times more Copper, 13.6 times more Iron, 8 times more Magnesium, 7.6 times more Manganese, 15.6 times more Phosphorus, 6.8 times more Potassium, 14.3 times more Selenium, 59 times more Sodium and 8.8 times more Zinc than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 44.6 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Shallots have 9.4 times more Energy, 3.4 times more Omega 6, 9.1 times more Carbohydrate, 11.6 times more Sugars, 5.6 times more Fiber and 13.8 times more Protein than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 9.2 times more Omega 3 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.