Comparing Nutrients in 100 calories Cooked Frozen Crookneck And Straightneck Summer Squash VS Scallop Summer Squash

Weight per 100 calories

• Cooked Frozen Crookneck And Straightneck Summer Squash: 400g
• Scallop Summer Squash: 556g

Cooked Frozen Crookneck And Straightneck Summer Squash has 1.4 times more energy per 100g than Scallop Summer Squash. It has very low energy density when compared to other foods. Raw Scallop Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Crookneck And Straightneck Summer Squash or Scallop Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	18.3% 13.3g	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	14.7% 5.6g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9.14% 5.12g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	6.8% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46.6% 0.61mg	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	13% 52μg	41.7% 167μg	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	30.2% 27mg	111% 100mg	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% 0.6mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	15.3% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	8% 80mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	63% 0.57mg	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	26% 2.08mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	38% 0.87mg	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	23.4% 164mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.37% 5.56mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	14% 523g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Raw Scallop Summer Squash contains 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.2 times more Manganese and 4.3 times more Sodium than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.3 times more Calcium, 1.9 times more Copper and 1.4 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Scallop Summer Squash contains 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.