Comparing Nutrients in 500 calories Cooked Frozen Crookneck And Straightneck Summer Squash VS Scallop Summer Squash

Weight per 500 calories

• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g
• Scallop Summer Squash: 2778g

Cooked Frozen Crookneck And Straightneck Summer Squash has 1.4 times more energy per 100g than Scallop Summer Squash. It has very low energy density when compared to other foods. Raw Scallop Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Crookneck And Straightneck Summer Squash or Scallop Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	5.07% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	82% 107g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	92% 66.4g	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	73.7% 28g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	233% 3.03mg	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	65% 260μg	208% 833μg	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	151% 136mg	556% 500mg	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	20% 3mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	40% 400mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	315% 2.83mg	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	130% 10.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	190% 4.36mg	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	117% 820mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	149% 5060mg	149% 5056mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	50% 1845g	70.7% 2616g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Raw Scallop Summer Squash contains 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Vitamin B2, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.2 times more Manganese and 4.3 times more Sodium than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.3 times more Calcium, 1.9 times more Copper and 1.4 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Scallop Summer Squash contains 1.4 times more Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.