Comparing Nutrients in 300 calories Boiled Crookneck And Straightneck Summer Squash with Salt VS Boiled Scallop Summer Squash with Salt

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash with Salt: 1579g
• Boiled Scallop Summer Squash with Salt: 1875g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Crookneck And Straightneck Summer Squash with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.35% 6.16g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	47.6% 62g	130g per day for Men 19-50 years
Sugars	54% 39g	38.8% 28g	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	28.5% 20.7g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.26g	NA	g per day for Men 19-50 years
Fiber	45.7% 17.4g	94% 35.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	98% 884μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	123% 1.6mg	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	91% 363μg	98% 394μg	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	204% 183mg	225% 203mg	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	12.6% 1.9mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	34.7% 347mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	173% 1.56mg	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	73% 5.84mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	85% 356mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	104% 2.4mg	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	65.4% 458mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	249% 3742mg	296% 4444mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	48% 1781g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 11.8 times more Vitamin A and 3.4 times more Vitamin B5 than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Crookneck And Straightneck Summer Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 1.2 times more Calcium than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 1.5 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Iron, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 1.9 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Scallop Summer Squash with Salt.
• While Boiled and Drained Scallop Summer Squash with Salt contains 2.1 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Scallop Summer Squash with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.