Comparing Nutrients in 500 calories Scallop Summer Squash VS Broccoli Raab

Weight per 500 calories

• Scallop Summer Squash: 2778g
• Broccoli Raab: 2273g

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

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

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Scallop Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	50% 64.8g	130g per day for Men 19-50 years
Sugars	92% 66.4g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	161% 61.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	34% 306μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Calcium	52.8% 528mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	57% 2103g	3700g per day for Men 19-50 years

Scallop Summer Squash VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Broccoli Raab contain 9.7 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 10.2 times more Vitamin E and 55.5 times more Vitamin K than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Broccoli Raab provide similar amounts of Vitamin C per 500 calories.
• Both Raw Scallop Summer Squash as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Scallop Summer Squash have 3 times more Copper, 1.3 times more Magnesium and 1.2 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4.7 times more Calcium, 4.4 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 4.1 times more Selenium, 27 times more Sodium and 2.2 times more Zinc than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Broccoli Raab contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Scallop Summer Squash have 1.6 times more Carbohydrate and 7.7 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2 times more Fat, 3 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw Scallop Summer Squash as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.