Comparing Nutrients in 500 calories Scallop Summer Squash VS Frozen Chopped Broccoli

Weight per 500 calories

• Scallop Summer Squash: 2778g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Raw Scallop Summer Squash, which is very low in comparison to other foods. Scallop Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Scallop Summer Squash or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	70.7% 92g	130g per day for Men 19-50 years
Sugars	92% 66.4g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	34% 306μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	192% 2.5mg	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	208% 833μg	322% 1288μg	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	556% 500mg	1205% 1085mg	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	24% 3.6mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	52.8% 528mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	81% 0.73mg	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	139% 11mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	246% 5.65mg	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	143% 1000mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Scallop Summer Squash vs Frozen Chopped Broccoli:

• Raw Scallop Summer Squash has 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B9, 2.2 times more Vitamin C, 6.5 times more Vitamin E and 17 times more Vitamin K than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Scallop Summer Squash vs Frozen Chopped Broccoli:

• Raw Scallop Summer Squash has 3.9 times more Copper, 1.8 times more Magnesium, 1.2 times more Potassium and 1.5 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 9.7 times more Selenium and 16.6 times more Sodium than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Scallop Summer Squash has 1.4 times more Omega 6 and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Scallop Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.