Comparing Nutrients in 100 calories Valencia Oranges VS Boiled Scallop Summer Squash

Weight per 100 calories

• Valencia Oranges: 204g
• Boiled Scallop Summer Squash: 625g

Valencia Oranges have 3.1 times more energy per 100g than Boiled Scallop Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Scallop Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Boiled Scallop Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Valencia Oranges	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.38g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	41% 0.53mg	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	20% 79.6μg	33% 131μg	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	110% 99mg	75% 67.5mg	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	NA	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	57.6% 0.52mg	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	2.3% 0.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	34.8% 0.8mg	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	4.96% 34.7mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.42% 6.25mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	4.76% 176g	16% 594g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Boiled Scallop Summer Squash:

• Raw Valencia Oranges have 1.5 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Scallop Summer Squash have similar amounts of Vitamin A and Vitamin B5 per 100 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Boiled Scallop Summer Squash:

• Boiled and Drained Scallop Summer Squash contains 6.9 times more Copper, 11.2 times more Iron, 5.8 times more Magnesium, 17 times more Manganese, 5 times more Phosphorus, 2.4 times more Potassium, 12.3 times more Zinc and 3.4 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Scallop Summer Squash have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Scallop Summer Squash contains 1.7 times more Fat, 8.6 times more Omega 3, 2.3 times more Fiber and 3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Scallop Summer Squash have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.