Comparing Nutrients in 1 kilogram Scallop Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	29.5% 38.4g	24% 31g	130g per day for Men 19-50 years
Sugars	33% 24g	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	31.6% 12g	26.3% 10g	38g per day for Men 19-50 years
Protein	21.4% 12g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Zucchini Summer Squash with Skin	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	75% 300μg	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	200% 180mg	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	8.67% 1.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	19% 190mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	50% 4mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	51.4% 360mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	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	26.4% 2.9mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Scallop Summer Squash VS Zucchini Summer Squash with Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• 1 kilogram of Scallop Summer Squash has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 3.1 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin C per one kilogram.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• 1 kilogram of Scallop Summer Squash has 1.9 times more Copper and 1.3 times more Magnesium than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.4 times more Potassium than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Iron, Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Scallop Summer Squash has 1.2 times more Carbohydrate than Zucchini Summer Squash with Skin.
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Omega 3, Sugars, Fiber and Protein per one kilogram.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in one kilogram.