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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5.48% 5.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	79.3% 103g	130g per day for Men 19-50 years
Sugars	92% 66.4g	64.7% 47g	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	87.7% 33.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	34% 306μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	204% 2.66mg	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	164% 656μg	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	375% 338mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	52.8% 528mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	288% 2.6mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	174% 4mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	129% 4375mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	80.2% 2969g	3700g per day for Men 19-50 years

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

• Raw Scallop Summer Squash has 2.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

• Raw Scallop Summer Squash has 1.4 times more Sugars than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.8 times more Fiber than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Boiled and Drained Scallop Summer Squash have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Raw Scallop Summer Squash as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.