Comparing Nutrients in 100 calories Scallop Summer Squash VS Zucchini Summer Squash with Skin

Weight per 100 calories

• Scallop Summer Squash: 556g
• Zucchini Summer Squash with Skin: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Scallop Summer Squash or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	14% 18.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	20.3% 14.7g	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	11% 8.1g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	12% 6.67g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	6.8% 61μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	73.8% 0.96mg	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	41.7% 167μg	35.3% 141μg	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	111% 100mg	117% 105mg	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	4.8% 0.72mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.3μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	10.6% 106mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	34.6% 0.31mg	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	27.8% 2.22mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	45.3% 1.04mg	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	28.6% 200mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	45% 1535mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.56mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	14% 523g	15% 558g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Raw Scallop Summer Squash has 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 3.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin K than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E per 100 kcal.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Raw Scallop Summer Squash has 1.8 times more Copper and 1.2 times more Magnesium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.5 times more Potassium and 8.5 times more Sodium than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Zucchini Summer Squash with Skin contains 1.7 times more Fat and 2.2 times more Saturated Fat than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.