Comparing Nutrients in 5 ounces Cooked Frozen Crookneck And Straightneck Summer Squash VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	4.67% 3.4g	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	5.22% 2g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	12% 0.15mg	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	4.6% 18.4μg	10.6% 42.5μg	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	10.7% 9.64mg	28.3% 25.5mg	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	1.4% 0.21mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16% 0.14mg	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	9.2% 0.74mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	9.68% 0.22mg	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	8.3% 58mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.6 times more Vitamin B2 and 1.6 times more Vitamin K than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Crookneck And Straightneck Summer Squash vs Scallop Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.3 times more Iron, 1.7 times more Manganese and 1.4 times more Potassium than Raw Scallop Summer Squash.
• While Raw Scallop Summer Squash contains 1.4 times more Copper than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 5 oz.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.4 times more Carbohydrate than Raw Scallop Summer Squash.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash and Raw Scallop Summer Squash have similar amounts of Omega 3, Sugars, Fiber and Protein per 5 oz.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.