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

Weight per 500 calories

• Scallop Summer Squash: 2778g
• Zucchini Summer Squash with Skin: 2941g

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 Zucchini Summer Squash with Skin?

Macros Ratio

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

Macro Nutrients

	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	5.73% 5.56g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	7.72% 2.47g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	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	82% 107g	70.4% 91g	130g per day for Men 19-50 years
Sugars	92% 66.4g	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	87.7% 33.3g	77.4% 29.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	34% 306μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	213% 2.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	208% 833μg	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	556% 500mg	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	24% 3.6mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	52.8% 528mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	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	139% 11mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	152% 639mg	126% 529mg	420mg per day for Men 19-50 years
Manganese	190% 4.36mg	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	143% 1000mg	160% 1118mg	700mg per day for Men 19-50 years
Potassium	149% 5056mg	226% 7676mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	85.6% 9.4mg	11mg per day for Men 19-50 years
Water	70.7% 2616g	75.3% 2788g	3700g per day for Men 19-50 years

Scallop Summer Squash VS Zucchini Summer Squash With Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Scallop Summer Squash have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Zucchini Summer Squash with Skin.
• While 500 kcal of Raw Zucchini Summer Squash with Skin contain 3.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin K than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E per 500 calories.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Scallop Summer Squash have 1.8 times more Copper and 1.2 times more Magnesium than Zucchini Summer Squash with Skin.
• While 500 kcal of Raw Zucchini Summer Squash with Skin contain 1.5 times more Potassium and 8.5 times more Sodium than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Calcium, Iron, Manganese, Phosphorus, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of macro-nutrients per 500 kcal
• Both Scallop Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6 in 500 calories.