Comparing Nutrients in 300 calories Dried ShallotsVS Summer Squash

Weight per 300 calories

Dried Shallots

86.2g

Summer Squash

1875g

Dried Shallots have 21.8 times more energy per 100g than Summer Squash. It has high energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Dried Shallots or Summer Squash?

Macros Ratio

Protein Fat Carbs

Dried Shallots

13%

86%

Summer Squash

24%

68%

300 kcal ▼

Macro Nutrients

Dried Shallotsvs Summer Squash

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g

Fat

3.48%3.38g

0.43 gvs3.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.072g

Saturated Fat

2.58%0.83g

0.072 gvs0.83 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

65.6%1.05g

0.009 gvs1.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g

Omega 6

3.64%0.62g

0.16 gvs0.62 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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53.5%69.6g

Carbohydrate

48.3%63g

69.6 gvs63 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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45.4%33g

Sugars

57%41.3g

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

33 gvs41.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

24.6%18g

≤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 gvs18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%14g

NA gvs14 g

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

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Sucrose

%0.56g

NA gvs0.56 g

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

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35.6%13.5g

Fiber

54.3%20.6g

13.5 gvs20.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

40.5%22.7g

10.6 gvs22.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Shallotsvs Summer Squash

0.096%0.86μg

Vitamin A

21%188μg

RAE, retinol activity equivalents

0.86 μgvs188 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.6%0.26mg

Vitamin B1

75%0.9mg

Thiamine

0.26 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.63%0.086mg

Vitamin B2

205%2.66mg

Riboflavin

0.086 mgvs2.66 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.4%0.86mg

Vitamin B3

57%9.13mg

Niacin, nicotinic acid, niacinamide

0.86 mgvs9.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.3%1.2mg

Vitamin B5

58%2.9mg

Pantothenic acid

1.2 mgvs2.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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111%1.44mg

Vitamin B6

314%4.1mg

Pyridoxine

1.44 mgvs4.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg

Vitamin B9

136%544μg

Folates and Folic Acid

100 μgvs544 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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37.4%33.6mg

Vitamin C

354%319mg

Ascorbic acid

33.6 mgvs319 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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1.03%0.16mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

0.16 mgvs2.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.8%3.36μg

Vitamin K

47%56.3μg

Phytomenadione or phylloquinone

3.36 μgvs56.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Shallotsvs Summer Squash

15.8%158mg

Calcium

28%281mg

158 mgvs281 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.7%0.37mg

Copper

106%0.96mg

0.37 mgvs0.96 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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64.7%5.17mg

Iron

82%6.56mg

5.17 mgvs6.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.7mg

Magnesium

76%319mg

89.7 mgvs319 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.22mg

Manganese

143%3.3mg

1.22 mgvs3.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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36.5%255mg

Phosphorus

102%713mg

255 mgvs713 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1422mg

Potassium

144%4913mg

1422 mgvs4913 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.93%4.9μg

Selenium

6.8%3.75μg

4.9 μgvs3.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.4%51mg

Sodium

2.5%37.5mg

51 mgvs37.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.66mg

Zinc

49.4%5.44mg

1.66 mgvs5.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.047%1.72g

Water

48%1775g

1.72 gvs1775 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Shallots vs Summer Squash:

Raw All Varieties Summer Squash contain 217.5 times more Vitamin A, 3.5 times more Vitamin B1, 30.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, 9.5 times more Vitamin C, 14.5 times more Vitamin E and 16.7 times more Vitamin K 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 300 kcal.

Comparing minerals per 300 calories for Dried Shallots vs Summer Squash:

Freeze-dried Shallots have 1.3 times more Selenium and 1.4 times more Sodium than Raw All Varieties Summer Squash.
While Raw All Varieties Summer Squash contain 1.8 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Potassium, 3.3 times more Zinc and 1029.2 times more Water than Freeze-dried Shallots.

Comparison of macro-nutrients per 300 calories:

Raw All Varieties Summer Squash contain 7.8 times more Fat, 121.8 times more Omega 3, 3.9 times more Omega 6, 1.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Freeze-dried Shallots.
Both Freeze-dried Shallots and Raw All Varieties Summer Squash have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Freeze-dried Shallots as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried ShallotsVS Boiled Summer SquashSummer SquashVS Boiled Summer Squash

Compare Foods

Comparing Nutrients in 300 calories Dried ShallotsVS Summer Squash

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Shallots or Summer Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: