Comparing Nutrients in 1 kilogram Scallop Summer Squash VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Scallop Summer Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	201% 262g	130g per day for Men 19-50 years
Sugars	33% 24g	9.5% 6.9g	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	31.6% 12g	68.4% 26g	38g per day for Men 19-50 years
Protein	21.4% 12g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	NA	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	75% 300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	NA	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	50% 4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	NA	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	NA	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	51.4% 360mg	NA	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	NA	11mg per day for Men 19-50 years
Water	25.5% 942g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Scallop Summer Squash VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Scallop Summer Squash versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Scallop Summer Squash vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Scallop Summer Squash has 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Scallop Summer Squash vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Scallop Summer Squash has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Potassium and 298 times more Sodium than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw Scallop Summer Squash as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Scallop Summer Squash has 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.1 times more Energy, 6.8 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Raw Scallop Summer Squash.
• 1 kilogram of Scallop Summer Squash provide inadequate amounts of Energy