Comparing Nutrients in 500 calories Scallop Summer Squash VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Scallop Summer Squash: 2778g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.1 times more energy per unit of mass than Raw Scallop Summer Squash, which is average in comparison to other foods. Scallop Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Scallop Summer Squash or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Scallop Summer Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	63% 82g	130g per day for Men 19-50 years
Sugars	92% 66.4g	0.99% 0.72g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	51.6% 0.67mg	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	26.5% 106μg	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	29.3% 26.4mg	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	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	52.8% 528mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	29.3% 0.26mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	23.4% 0.54mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	6.2% 230g	3700g per day for Men 19-50 years

Scallop Summer Squash VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Scallop Summer Squash or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Scallop Summer Squash vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Scallop Summer Squash have more Vitamin A, 5.4 times more Vitamin B1, 6.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4.5 times more Vitamin B6, 7.8 times more Vitamin B9, 19 times more Vitamin C, 10.5 times more Vitamin E and 12.7 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Scallop Summer Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Scallop Summer Squash vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Scallop Summer Squash have 11.9 times more Calcium, 10.7 times more Copper, 5.2 times more Iron, 8.9 times more Magnesium, 8.1 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium, 3.2 times more Selenium, 6.9 times more Zinc and 11.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 43 times more Sodium than Raw Scallop Summer Squash.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Scallop Summer Squash have 26.4 times more Omega 3, 1.3 times more Carbohydrate, 92.3 times more Sugars, 4.9 times more Fiber and 4.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Fat and 3.8 times more Saturated Fat than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Scallop Summer Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.