Nutrients in 14 ounces of Shallots

Raw Shallots (Allium ascalonicum).

Macros Ratio

Protein Fat Carbs

13%

86%

14 oz ▼

Macro Nutrients

Shallots

Energy286 kcal

9.85%

Raw Shallots have 285.76296 kcal of Energy per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Shallots have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.067 g

0.21%

Raw Shallots have 0.06747181 g of Saturated Fat per 14 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.5%

Raw Shallots have 0.00793786 g of Omega 3 per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.86%

Raw Shallots have 0.14685041 g of Omega 6 per 14 ounces, which is 0.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Shallots have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.7 g

51.3%

Raw Shallots have 66.678024 g of Carbohydrate per 14 ounces, which is 51.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31.2 g

43%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Shallots have 31.2354791 g of Sugars per 14 ounces, which is 43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber12.7 g

33.4%

Raw Shallots have 12.700576 g of Fiber per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.92 g

17.7%

Raw Shallots have 9.922325 g of Protein per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Shallots

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Shallots have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Shallots have 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw Shallots have 0.0793786 mg of Vitamin B2 per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.96%

Niacin, nicotinic acid, niacinamide

Raw Shallots have 0.793786 mg of Vitamin B3 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.15 mg

23%

Pantothenic acid

Raw Shallots have 1.1509897 mg of Vitamin B5 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.37 mg

105%

Pyridoxine

Raw Shallots have 1.36928085 mg of Vitamin B6 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9135 μg

33.7%

Folates and Folic Acid

Raw Shallots have 134.94362 μg of Vitamin B9 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Shallots have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C31.8 mg

35.3%

Ascorbic acid

Raw Shallots have 31.75144 mg of Vitamin C per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Shallots have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.16 mg

1.06%

Tocopherols and Tocotrienols

Raw Shallots have 0.1587572 mg of Vitamin E per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.18 μg

2.65%

Phytomenadione or phylloquinone

Raw Shallots have 3.175144 μg of Vitamin K per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Shallots

Calcium147 mg

14.7%

Raw Shallots have 146.85041 mg of Calcium per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39%

Raw Shallots have 0.34926584 mg of Copper per 14 ounces, which is 39% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.76 mg

59.5%

Raw Shallots have 4.762716 mg of Iron per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium83.3 mg

20%

Raw Shallots have 83.34753 mg of Magnesium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.16 mg

50.4%

Raw Shallots have 1.15892756 mg of Manganese per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus238 mg

34%

Raw Shallots have 238.1358 mg of Phosphorus per 14 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1326 mg

39%

Raw Shallots have 1325.62262 mg of Potassium per 14 ounces, which is 39% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.76 μg

8.66%

Raw Shallots have 4.762716 μg of Selenium per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Raw Shallots have 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.4%

Raw Shallots have 1.587572 mg of Zinc per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water317 g

8.56%

Raw Shallots have 316.720614 g of Water per 14 ounces, which is 8.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Shallots:

14 ounces of Shallots has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B5, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B1.
This vegetable has some Vitamin B2, Vitamin B3 and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Shallots:

14 ounces of Shallots is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 14 ounces of Raw Shallots:

14 ounces of Shallots is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Raw Shallots with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Shallots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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