Comparing Nutrients in 7 ounces Boiled Scallop Summer Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash	22%	8%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Scallop Summer Squash	Florida Oranges	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.04% 6.55g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	25% 18g	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	9.92% 3.77g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.8% 0.1mg	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	10.4% 41.7μg	8.43% 33.7μg	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	24% 21.4mg	99% 89.3mg	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	1.6% 0.24mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	8.6% 0.077mg	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	8.2% 0.65mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	2.07% 0.048mg	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	7.94% 55.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Scallop Summer Squash VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Scallop Summer Squash versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Scallop Summer Squash vs Florida Oranges:

• 7 ounces of Boiled Scallop Summer Squash have 1.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Florida Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Scallop Summer Squash have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Scallop Summer Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Scallop Summer Squash vs Florida Oranges:

• 7 ounces of Boiled Scallop Summer Squash have 2.1 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 2.3 times more Phosphorus and 3 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.9 times more Calcium than Boiled and Drained Scallop Summer Squash.
• Both Boiled Scallop Summer Squash and Florida Oranges contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Scallop Summer Squash lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Scallop Summer Squash as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Scallop Summer Squash have 4.1 times more Omega 3 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.5 times more Carbohydrate, 6.1 times more Sugars and 1.3 times more Fiber than Boiled and Drained Scallop Summer Squash.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Scallop Summer Squash as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.