Comparing Nutrients in 14 ounces Scallop Summer Squash VS Boiled Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	10% 13g	130g per day for Men 19-50 years
Sugars	13% 9.5g	8.2% 5.95g	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	12.5% 4.76g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	26% 0.34mg	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	29.8% 119μg	21% 83.3μg	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	79.4% 71.4mg	47.6% 43mg	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	3.44% 0.52mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	36.6% 0.33mg	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	20% 1.6mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	22% 0.51mg	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	20.4% 143mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	16.3% 556mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 377g	3700g per day for Men 19-50 years

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

• Raw Scallop Summer Squash has 2.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Scallop Summer Squash has 1.3 times more Calcium, 1.2 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Boiled and Drained Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Water per 14 oz.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Scallop Summer Squash has 1.6 times more Sugars than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.6 times more Fiber than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Omega 3, Carbohydrate and Protein per 14 oz.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.