Comparing Nutrients in 1 kilogram Scallop Summer Squash VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Scallop Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.62% 250kcal	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	1.3% 0.41g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	32% 0.51g	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	29.5% 38.4g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	33% 24g	32% 23.3g	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	37% 14g	38g per day for Men 19-50 years
Protein	21.4% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	27.5% 4.4mg	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	84% 1.1mg	76% 0.99mg	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	32.5% 130μg	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	200% 180mg	75.6% 68mg	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	8.67% 1.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	19% 190mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	81% 0.73mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	114% 2.63mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25% 922g	3700g per day for Men 19-50 years

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

• Raw Scallop Summer Squash has 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.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.6 times more Vitamin B2 and 1.6 times more Vitamin K than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Scallop Summer Squash has 1.4 times more Copper than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Iron, 1.7 times more Manganese and 1.4 times more Potassium than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 1 kg.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Frozen Crookneck And Straightneck 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 contains 1.4 times more Carbohydrate than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Omega 3, Sugars, Fiber and Protein per 1 kg.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.