Comparing Nutrients in 300 calories Cooked Frozen Crookneck And Straightneck Summer Squash VS Scallop Summer Squash

Weight per 300 calories

• Cooked Frozen Crookneck And Straightneck Summer Squash: 1200g
• Scallop Summer Squash: 1667g

Cooked Frozen Crookneck And Straightneck Summer Squash has 1.4 times more energy per 100g than Scallop Summer Squash. It has very low energy density when compared to other foods. Raw Scallop Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Crookneck And Straightneck Summer Squash or Scallop Summer Squash?

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	49.2% 64g	130g per day for Men 19-50 years
Sugars	38.6% 28g	55% 40g	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	44.2% 17g	52.6% 20g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	20.4% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	140% 1.8mg	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	39% 156μg	125% 500μg	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	91% 81.6mg	333% 300mg	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% 1.8mg	14.4% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.8μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	24% 240mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	189% 1.7mg	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	78% 6.24mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	114% 2.6mg	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	70.3% 492mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	89.3% 3036mg	89.2% 3033mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	44% 4.83mg	11mg per day for Men 19-50 years
Water	30% 1107g	42.4% 1570g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Raw Scallop Summer Squash contains 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.2 times more Manganese and 4.3 times more Sodium than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.3 times more Calcium, 1.9 times more Copper and 1.4 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Scallop Summer Squash contains 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.