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

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 3333g
• Scallop Summer Squash: 2778g

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 or Scallop Summer Squash?

Macros Ratio

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

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Scallop Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	5.07% 0.86g	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	82% 107g	130g per day for Men 19-50 years
Sugars	78.6% 57g	92% 66.4g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	68% 38g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	207% 1867μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	233% 3.03mg	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	208% 833μg	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	556% 500mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	60% 600mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	315% 2.83mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	190% 4.36mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	149% 5056mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	70.7% 2616g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 6.1 times more Vitamin A, 3.4 times more Vitamin B5 and 1.5 times more Vitamin K than Scallop Summer Squash.
• While 500 kcal of Raw Scallop Summer Squash contain 1.7 times more Vitamin B1 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Scallop Summer Squash provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 1.3 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Zinc and 1.2 times more Water than Scallop Summer Squash.
• While 500 kcal of Raw Scallop Summer Squash contain 1.6 times more Copper than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Scallop Summer Squash contain similar levels of Calcium, Iron, Magnesium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

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