Comparing Nutrients in 100 grams Shallots VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shallots	Navel Oranges	Recommended Dietary Allowance
Energy	2.5% 72kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	11% 7.87g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Shallots	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.35mg	6.08% 0.079mg	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	8.5% 34μg	8.5% 34μg	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	8.9% 8mg	65.7% 59mg	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	0.27% 0.04mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Navel Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	9.78% 0.088mg	4.33% 0.039mg	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	15% 1.2mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	1.26% 0.029mg	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	8.57% 60mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	9.82% 334mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Shallots vs Navel Oranges:

• Raw Shallots have 4.4 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 7.4 times more Vitamin C and 3.8 times more Vitamin E than Raw Shallots.
• Both Raw Shallots and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Shallots as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Shallots vs Navel Oranges:

• Raw Shallots have 2.3 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 10.1 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, more Selenium and 5 times more Zinc than Raw Navel Oranges.
• Both Raw Shallots and Raw Navel Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Shallots have 1.5 times more Energy, 1.3 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Raw Shallots and Raw Navel Oranges have similar amounts of Sugars per 100 g.
• Both Raw Shallots as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.