Comparing Nutrients in 500 calories Boiled Scallop Summer Squash VS Zucchini Summer Squash with Skin

Weight per 500 calories

• Boiled Scallop Summer Squash: 3125g
• Zucchini Summer Squash with Skin: 2941g

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

Which food has more nutrients per 500 calories - Boiled Scallop Summer Squash or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash	22%	8%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.48% 5.3g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	7.72% 2.47g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	5.2% 0.88g	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	70.4% 91g	130g per day for Men 19-50 years
Sugars	64.7% 47g	101% 73.5g	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	56% 40.6g	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	% 31.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	156% 59.4g	77.4% 29.4g	38g per day for Men 19-50 years
Protein	57.5% 32g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	14% 125μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	213% 2.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	369% 4.8mg	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	176% 706μg	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	585% 526mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	47% 469mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	129% 10.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	126% 529mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	226% 5.2mg	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	160% 1118mg	700mg per day for Men 19-50 years
Potassium	129% 4375mg	226% 7676mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	85.6% 9.4mg	11mg per day for Men 19-50 years
Water	80.2% 2969g	75.3% 2788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Scallop Summer Squash has 1.2 times more Vitamin B1 than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.4 times more Vitamin A, 3.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Scallop Summer Squash has 1.7 times more Copper than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Magnesium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Scallop Summer Squash has 2 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.8 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.