Comparing Nutrients in 300 calories Scallop Summer Squash VS Boiled Scallop Summer Squash

Weight per 300 calories

• Scallop Summer Squash: 1667g
• Boiled Scallop Summer Squash: 1875g

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

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

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	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	49.2% 64g	47.6% 62g	130g per day for Men 19-50 years
Sugars	55% 40g	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	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	52.6% 20g	94% 35.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	20.4% 183μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	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	125% 500μg	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	333% 300mg	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	14.4% 2.17mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	31.7% 317mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	83.3% 6.67mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	85% 356mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	85.7% 600mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	89.2% 3033mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	44% 4.83mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	42.4% 1570g	48% 1781g	3700g per day for Men 19-50 years

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

• Raw Scallop Summer Squash has 2.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of minerals per 300 kcal
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Scallop Summer Squash has 1.4 times more Sugars than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.8 times more Fiber than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.