Comparing Nutrients in 14 ounces Boiled Scallop Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

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

Macro Nutrients

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	10% 13g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	13.7% 9.92g	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	7.55% 5.48g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	20% 7.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	49.8% 0.65mg	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	21% 83.3μg	24% 95μg	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	47.6% 43mg	79% 71mg	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	3.18% 0.48mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	23.4% 0.21mg	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	16.4% 1.3mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	30.5% 0.7mg	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	16% 111mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 377g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Raw Zucchini Summer Squash with Skin contains 2.5 times more Vitamin A, 3.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per 14 oz.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Boiled and Drained Scallop Summer Squash has 1.6 times more Copper than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.4 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Magnesium and Water per 14 oz.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Scallop Summer Squash has 1.9 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.4 times more Omega 3 and 1.7 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.