Comparing Nutrients in 7 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	1.7% 49.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	6.54% 4.74g	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	7.3% 2.78g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	16.6% 0.22mg	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	6.45% 25.8μg	15% 59.5μg	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	15% 13.5mg	39.7% 35.7mg	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	2% 0.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.46% 6.55μg	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	3.97% 39.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	22.5% 0.2mg	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	13% 1.03mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	13.5% 0.31mg	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	11.6% 81.4mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Scallop Summer Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.