Comparing Nutrients in 100 calories Boiled Summer Squash with Salt VS Boiled Scallop Summer Squash with Salt

Weight per 100 calories

• Boiled Summer Squash with Salt: 500g
• Boiled Scallop Summer Squash with Salt: 625g

Boiled Summer Squash with Salt has 1.3 times more energy per 100g than Boiled Scallop Summer Squash with Salt. It has very low energy density when compared to other foods. Boiled and Drained Scallop Summer Squash with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Summer Squash with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	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	16.6% 21.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	18% 13g	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	18.4% 7g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	6.1% 55μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	25% 100μg	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	30.6% 27.5mg	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	4.67% 0.7mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	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	22.5% 1.8mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	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	28% 195mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	79% 1185mg	99% 1481mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	12.7% 469g	16% 594g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Summer Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• Boiled and Drained All Varieties Summer Squash with Salt have 2.2 times more Vitamin A, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B5 than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Summer Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• Boiled and Drained All Varieties Summer Squash with Salt have 1.4 times more Calcium, 1.3 times more Manganese and 1.3 times more Zinc than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 1.3 times more Water than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained All Varieties Summer Squash with Salt have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 1.7 times more Fiber and 1.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.