Comparing Nutrients in 300 calories Boiled Scallop Summer Squash VS Toasted Sunflower Seeds

Weight per 300 calories

• Boiled Scallop Summer Squash: 1875g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 38.7 times more energy per unit of mass than Boiled and Drained Scallop Summer Squash, which is very high in comparison to other foods. Boiled Scallop Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Scallop Summer Squash or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash	22%	8%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Scallop Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.98% 0.51g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	38.8% 28g	NA	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	14.7% 5.57g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 281mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	77.2% 2625mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	48% 1781g	0.013% 0.48g	3700g per day for Men 19-50 years

Boiled Scallop Summer Squash VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Scallop Summer Squash or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Scallop Summer Squash vs Toasted Sunflower Seeds:

• 300 calories of Boiled Scallop Summer Squash have more Vitamin A, 6.1 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 4.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 298.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B5 than Boiled and Drained Scallop Summer Squash.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Scallop Summer Squash as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Scallop Summer Squash vs Toasted Sunflower Seeds:

• 300 calories of Boiled Scallop Summer Squash have 10.2 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 5.7 times more Magnesium, 2.3 times more Manganese, 11 times more Potassium, 1.8 times more Zinc and 3675.3 times more Water than Toasted Sunflower Seeds.
• Both Boiled Scallop Summer Squash and Toasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Scallop Summer Squash have 22 times more Omega 3, 6.2 times more Carbohydrate, 6.4 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 8.6 times more Fat, 4.4 times more Saturated Fat and 35.8 times more Omega 6 than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Scallop Summer Squash provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3