Comparing Nutrients in 100 calories Boiled Scallop Summer Squash VS Frozen Chopped Broccoli

Weight per 100 calories

• Boiled Scallop Summer Squash: 625g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.6 times more energy per unit of mass than Boiled and Drained Scallop Summer Squash, which is very low in comparison to other foods. Boiled Scallop Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Boiled Scallop Summer Squash or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash	22%	8%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13% 9.38g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.88% 0.49mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	38.5% 0.5mg	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	33% 131μg	64.4% 258μg	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	75% 67.5mg	241% 217mg	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	5% 0.75mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.38% 94mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	16.2% 0.15mg	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	25.8% 2.06mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	49% 1.13mg	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	25% 175mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.25mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	16% 594g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Scallop Summer Squash vs Frozen Chopped Broccoli:

• Boiled and Drained Scallop Summer Squash has 1.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 2 times more Vitamin B9, 3.2 times more Vitamin C, 6.3 times more Vitamin E and 14.3 times more Vitamin K than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Scallop Summer Squash vs Frozen Chopped Broccoli:

• Boiled and Drained Scallop Summer Squash has 3.5 times more Copper, 1.7 times more Magnesium and 1.7 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 8.6 times more Selenium and 14.8 times more Sodium than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Scallop Summer Squash has 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 and 1.7 times more Protein than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.