Comparing Nutrients in 5 ounces Boiled Scallop Summer Squash VS Scallop Summer Squash

Macros Ratio

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

Macro Nutrients

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	3.6% 4.68g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	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	7.1% 2.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	7.44% 29.8μg	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	17% 15.3mg	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	1.13% 0.17mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	5.85% 0.47mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	5.67% 39.7mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Scallop Summer Squash VS Scallop Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Scallop Summer Squash versus 5 oz of Scallop Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Scallop Summer Squash vs Scallop Summer Squash:

• 5 oz of Raw Scallop Summer Squash contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Scallop Summer Squash provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Boiled Scallop Summer Squash have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Boiled and Drained Scallop Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Scallop Summer Squash vs Scallop Summer Squash:

• 5 oz of Raw Scallop Summer Squash contain 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Scallop Summer Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Zinc and Water per five ounces.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Scallop Summer Squash lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Scallop Summer Squash have 1.6 times more Fiber than Scallop Summer Squash.
• While 5 oz of Raw Scallop Summer Squash contain 1.6 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Scallop Summer Squash offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Boiled Scallop Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Scallop Summer Squash as well as Raw Scallop Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.