Comparing Nutrients in 1 kilogram Boiled Scallop Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash with Salt	22%	8%	70%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	23% 29.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	23.3% 17g	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	50% 19g	34.2% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	34.6% 0.45mg	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	52.5% 210μg	20% 80μg	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	120% 108mg	41% 37mg	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	8% 1.2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	52.2% 0.47mg	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	41.3% 3.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	100% 2.3mg	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	40% 280mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.7% 950g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Scallop Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Scallop Summer Squash with Salt versus 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Scallop Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Boiled Scallop Summer Squash with Salt has 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 1.6 times more Vitamin B2 and 3.4 times more Vitamin B5 than Boiled and Drained Scallop Summer Squash with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Scallop Summer Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Scallop Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Boiled Scallop Summer Squash with Salt has 1.8 times more Copper and 1.5 times more Magnesium than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 1.5 times more Iron, 1.8 times more Manganese and 1.4 times more Potassium than Boiled and Drained Scallop Summer Squash with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Scallop Summer Squash with Salt has 1.3 times more Omega 3 and 1.5 times more Fiber than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Boiled Scallop Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.