Comparing Nutrients in 300 calories Boiled Scallop Summer Squash VS Zucchini Summer Squash with Skin

Weight per 300 calories

• Boiled Scallop Summer Squash: 1875g
• Zucchini Summer Squash with Skin: 1765g

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

Which food has more nutrients per 300 calories - Boiled Scallop Summer Squash or Zucchini Summer Squash with Skin?

Macros Ratio

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

Macro Nutrients

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.98% 0.51g	3.1% 0.53g	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	42.2% 55g	130g per day for Men 19-50 years
Sugars	38.8% 28g	61% 44g	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	33.6% 24.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	94% 35.6g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	221% 2.88mg	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	106% 424μg	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	351% 316mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	28% 281mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	104% 0.94mg	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	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	136% 3.12mg	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	96% 671mg	700mg per day for Men 19-50 years
Potassium	77.2% 2625mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	48% 1781g	45.2% 1673g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Boiled and Drained Scallop Summer Squash has 1.2 times more Vitamin B1 than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.4 times more Vitamin A, 3.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Boiled and Drained Scallop Summer Squash has 1.7 times more Copper than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Magnesium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Scallop Summer Squash has 2 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.8 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.