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

Vitamins

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

Minerals

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

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

• Raw All Varieties Summer Squash have 10 times more Vitamin A and 1.4 times more Vitamin B2 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 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.
• Both Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw All Varieties Summer Squash have 47.3 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 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.

Comparison of macro-nutrients per 100 grams:

• Raw All Varieties Summer Squash have 5.6 times more Omega 3 than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 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.
• Both Raw All Varieties Summer Squash as well as Freeze-dried Shallots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.