Comparing Nutrients in 500 calories Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Scallop Summer Squash with Salt

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 3333g
• Boiled Scallop Summer Squash with Salt: 3125g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.48% 5.3g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	69% 89.7g	79.3% 103g	130g per day for Men 19-50 years
Sugars	78.6% 57g	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	68% 38g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	207% 1867μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	233% 933μg	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	478% 430mg	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	26.7% 4mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	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	154% 12.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	176% 1233mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	129% 4375mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	531% 7967mg	494% 7406mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	80.2% 2969g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin With Salt VS Boiled Scallop Summer Squash With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 14.9 times more Vitamin A, 3.9 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.4 times more Vitamin B1 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Scallop Summer Squash with Salt:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Boiled Scallop Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Copper than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Iron, Magnesium, Selenium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 2.3 times more Fat, 2.2 times more Omega 3, 2.3 times more Omega 6 and 1.2 times more Sugars than Boiled Scallop Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.8 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Scallop Summer Squash with Salt provide inadequate amounts of Omega 6