Comparing Nutrients in 1 kilogram 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	5.5% 160kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.76% 0.3g	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	24% 31g	130g per day for Men 19-50 years
Sugars	20.7% 15g	34.5% 25g	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	19% 14g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	50% 19g	26.3% 10g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	125% 1.63mg	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	60% 240μg	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	199% 179mg	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	36% 43μg	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	15% 150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	59% 0.53mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	77% 1.77mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25.7% 950g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.