Comparing Nutrients in 100 grams Dried Shallots VS 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	12% 348kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	52.6% 38g	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Dried Shallots	Summer Squash	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	16.8% 0.22mg	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	29% 116μg	7.25% 29μg	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	43.3% 39mg	19% 17mg	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	1.2% 0.18mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shallots	Summer Squash	Recommended Dietary Allowance
Calcium	18.3% 183mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	5.67% 0.051mg	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	75% 6mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	7.6% 0.18mg	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	42.3% 296mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Shallots vs Summer Squash:

• Freeze-dried Shallots have 6.3 times more Vitamin B1, 2.1 times more Vitamin B3, 9.1 times more Vitamin B5, 7.7 times more Vitamin B6, 4 times more Vitamin B9, 2.3 times more Vitamin C, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 10 times more Vitamin A and 1.4 times more Vitamin B2 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 100 g.

Comparing minerals per 100 grams for Dried Shallots vs Summer Squash:

• Freeze-dried Shallots have 12.2 times more Calcium, 8.3 times more Copper, 17.1 times more Iron, 6.1 times more Magnesium, 8.1 times more Manganese, 7.8 times more Phosphorus, 6.3 times more Potassium, 28.5 times more Selenium, 29.5 times more Sodium and 6.7 times more Zinc than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 47.3 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Shallots have 21.8 times more Energy, 5.6 times more Omega 6, 24.1 times more Carbohydrate, 17.3 times more Sugars, 14.3 times more Fiber and 10.2 times more Protein than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 5.6 times more Omega 3 than Freeze-dried Shallots.
• Both Freeze-dried Shallots as well as Raw All Varieties Summer Squash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.