Comparing Nutrients in 500 calories Boiled Scallop Summer Squash VS Scallop Summer Squash

Weight per 500 calories

• Boiled Scallop Summer Squash: 3125g
• Scallop Summer Squash: 2778g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.48% 5.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	79.3% 103g	82% 107g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	156% 59.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	57.5% 32g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	14% 125μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	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	164% 656μg	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	375% 338mg	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	25% 3.75mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	47% 469mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	129% 10.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	125% 875mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	129% 4375mg	149% 5056mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	80.2% 2969g	70.7% 2616g	3700g per day for Men 19-50 years

Boiled Scallop Summer Squash VS Scallop Summer Squash Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Scallop Summer Squash vs Scallop Summer Squash:

• 500 kcal of Raw Scallop Summer Squash contain 2.4 times more Vitamin A, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Scallop Summer Squash provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Scallop Summer Squash vs Scallop Summer Squash:

• Both Boiled and Drained Scallop Summer Squash and Raw Scallop Summer Squash have similar amounts of minerals per 500 kcal
• Both Boiled Scallop Summer Squash and Scallop Summer Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Scallop Summer Squash have 1.8 times more Fiber than Scallop Summer Squash.
• While 500 kcal of Raw Scallop Summer Squash contain 1.4 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Scallop Summer Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Scallop Summer Squash provide inadequate amounts of Omega 6 in 500 calories.