Comparing Nutrients in 500 calories Navel Oranges VS Boiled Scallop Summer Squash with Salt

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Scallop Summer Squash with Salt: 3125g

Navel Oranges have 3.1 times more energy per 100g than Boiled Scallop Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Scallop Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Navel Oranges	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	5.48% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79.3% 103g	130g per day for Men 19-50 years
Sugars	120% 86.7g	64.7% 47g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	204% 2.66mg	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	86.7% 347μg	164% 656μg	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	670% 603mg	375% 338mg	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	10.2% 1.53mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	288% 2.6mg	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	16.6% 1.33mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	174% 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	33.5% 235mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	129% 4375mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	494% 7406mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	80.2% 2969g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Scallop Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Scallop Summer Squash with Salt?

Lets compare vitamin content per 500 calories of Navel Oranges vs Boiled Scallop Summer Squash with Salt:

• 500 calories of Navel Oranges have 1.8 times more Vitamin C than Boiled Scallop Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin A and Vitamin B5 per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Boiled Scallop Summer Squash with Salt:

• 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 6.5 times more Copper, 7.8 times more Iron, 5.3 times more Magnesium, 13.5 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 725.8 times more Sodium, 9.2 times more Zinc and 3.4 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Boiled Scallop Summer Squash with Salt contain similar levels of Calcium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate and 1.9 times more Sugars than Boiled Scallop Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 15.3 times more Omega 3, 2.6 times more Fiber and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Boiled and Drained Scallop Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.