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

Weight per 300 calories

• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 2000g
• Boiled Scallop Summer Squash with Salt: 1875g

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 Summer Squash, Zucchini, Includes Skin with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	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	41.4% 53.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	47% 34.2g	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	40.7% 22.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	124% 1120μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	140% 560μg	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	287% 258mg	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	16% 2.4mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	93% 7.4mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	85% 356mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	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	106% 740mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	155% 5280mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	296% 4444mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	48% 1781g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 14.9 times more Vitamin A, 3.9 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.4 times more Vitamin B1 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 300 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Copper than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Iron, Magnesium, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 2.3 times more Fat, 2.2 times more Omega 3, 2.3 times more Omega 6 and 1.2 times more Sugars than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.8 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled Scallop Summer Squash with Salt provide inadequate amounts of Omega 6