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Comparing Nutrients in 7 ounces Dried ShallotsVS Winter Squash

Macros Ratio

Protein Fat Carbs

Dried Shallots
13%
1%
86%
Winter Squash
10%
3%
87%
7 oz ▼

Macro Nutrients

24%691kcal
Energy
2.33%67.5kcal
691 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.02%0.99g
Fat
0.27%0.26g
0.99 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g
Saturated Fat
0.17%0.054g
0.17 gvs0.054 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.24%0.02g
Omega 3
4.34%0.069g
0.02 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.16%0.37g
Omega 6
0.25%0.042g
0.37 gvs0.042 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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123%160g
Carbohydrate
13%17g
160 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
104%75.7g
Sugars
6.02%4.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
75.7 gvs4.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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82%31g
Fiber
7.83%2.98g
31 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
43.6%24.4g
Protein
3.37%1.9g
24.4 gvs1.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
15%135μg
RAE, retinol activity equivalents
2 μgvs135 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.6%0.6mg
Vitamin B1
4.96%0.06mg
Thiamine
0.6 mgvs0.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.2 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg
Vitamin B3
6.2%0.99mg
Niacin, nicotinic acid, niacinamide
2 mgvs0.99 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
56%2.8mg
Vitamin B5
7.46%0.37mg
Pantothenic acid
2.8 mgvs0.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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256%3.32mg
Vitamin B6
24%0.31mg
Pyridoxine
3.32 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
57.5%230μg
Vitamin B9
12%47.6μg
Folates and Folic Acid
230 μgvs47.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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86%77.4mg
Vitamin C
27%24.4mg
Ascorbic acid
77.4 mgvs24.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.4%0.36mg
Vitamin E
1.6%0.24mg
Tocopherols and Tocotrienols
0.36 mgvs0.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.45%7.74μg
Vitamin K
1.8%2.2μg
Phytomenadione or phylloquinone
7.74 μgvs2.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

36.3%363mg
Calcium
5.56%55.6mg
363 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.84mg
Copper
15.7%0.14mg
0.84 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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149%12mg
Iron
14.4%1.15mg
12 mgvs1.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49%206mg
Magnesium
6.6%27.8mg
206 mgvs27.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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122%2.8mg
Manganese
14%0.32mg
2.8 mgvs0.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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84%587mg
Phosphorus
6.52%45.6mg
587 mgvs45.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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96%3274mg
Potassium
20.4%695mg
3274 mgvs695 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.6%11.3μg
Selenium
1.44%0.79μg
11.3 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.8%117mg
Sodium
0.53%7.94mg
117 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
35%3.83mg
Zinc
3.8%0.42mg
3.83 mgvs0.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.97g
Water
4.8%178g
3.97 gvs178 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Dried Shallots vs Winter Squash:
Comparing minerals per 7 ounces for Dried Shallots vs Winter Squash:
Comparison of macro-nutrients per 7 ounces:



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