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

Macros Ratio

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

Macro Nutrients

	Zucchini Summer Squash with Skin	Scallop Summer Squash	Recommended Dietary Allowance
Energy	5.86% 170kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	24% 31g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	33% 24g	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	19% 14g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	31.6% 12g	38g per day for Men 19-50 years
Protein	21.6% 12g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	84% 1.1mg	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	60% 240μg	75% 300μg	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	199% 179mg	200% 180mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	16% 160mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	113% 1.02mg	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	46.3% 3.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	68.3% 1.57mg	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	54.3% 380mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.5% 942g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Zucchini Summer Squash with Skin and Raw Scallop Summer Squash have similar amounts of macro-nutrients per 1 kg
• Both Zucchini Summer Squash with Skin and Scallop Summer Squash offer comparable quantities of Omega 3, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Scallop Summer Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.