Comparing Nutrients in 1 kilogram Cooked Frozen Crookneck And Straightneck Summer Squash VS 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	8.62% 250kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	33% 24g	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	37% 14g	31.6% 12g	38g per day for Men 19-50 years
Protein	23% 13g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	84% 1.1mg	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	32.5% 130μg	75% 300μg	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	75.6% 68mg	200% 180mg	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	10% 1.5mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	27.5% 33μg	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	20% 200mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	113% 1.02mg	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	65% 5.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	68.3% 1.57mg	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	58.6% 410mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 922g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.6 times more Vitamin B2 and 1.6 times more Vitamin K than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.6 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 A, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.3 times more Iron, 1.7 times more Manganese and 1.4 times more Potassium than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.4 times more Copper 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 Calcium, Magnesium, Phosphorus, Zinc and Water per 1 kg.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.4 times more Carbohydrate than Raw Scallop Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Omega 3, Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.