Comparing Nutrients in 300 calories Boiled Scallop Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Weight per 300 calories

• Boiled Scallop Summer Squash with Salt: 1875g
• Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt: 2143g

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

Discover which food has more nutrients per 300 calories - Boiled Scallop Summer Squash with Salt or Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash with Salt	22%	8%	70%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	45.5% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.98% 0.51g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	49% 63.6g	130g per day for Men 19-50 years
Sugars	38.8% 28g	50% 36.2g	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	94% 35.6g	73.3% 28g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	21.4% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	114% 5.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	74% 0.96mg	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	98% 394μg	43% 171μg	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	225% 203mg	88% 79.3mg	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	15% 2.25mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	28% 281mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	112% 1mg	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	77.3% 6.2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	66.3% 279mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	214% 4.93mg	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	75% 525mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	77.2% 2625mg	122% 4157mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	296% 4444mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	48% 1781g	55% 2030g	3700g per day for Men 19-50 years

Boiled Scallop Summer Squash With Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Scallop Summer Squash with Salt or Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt?

Lets compare vitamin content per 300 calories of Boiled Scallop Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 300 calories of Boiled Scallop Summer Squash with Salt have 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 2.6 times more Vitamin A, 1.8 times more Vitamin B2, 3.8 times more Vitamin B5 and 1.4 times more Vitamin K than Boiled and Drained Scallop Summer Squash with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 300 calories.
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Scallop Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 300 calories of Boiled Scallop Summer Squash with Salt have 1.5 times more Copper and 1.3 times more Magnesium than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese and 1.6 times more Potassium than Boiled and Drained Scallop Summer Squash with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Phosphorus, Selenium, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Scallop Summer Squash with Salt have 1.3 times more Fiber than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Scallop Summer Squash with Salt.
• Both Boiled Scallop Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.