Comparing Nutrients in 7 ounces Scallop Summer Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Scallop Summer Squash	Potato Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	NA	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	6.27% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	36.5% 0.47mg	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	15% 59.5μg	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	39.7% 35.7mg	25% 22.6mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Potato Skin	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	93% 0.84mg	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	9.92% 0.79mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	52% 1.2mg	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	10.2% 71.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Scallop Summer Squash VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Scallop Summer Squash vs Potato Skin:

• 7 ounces of Scallop Summer Squash have 3.3 times more Vitamin B1, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Scallop Summer Squash.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Scallop Summer Squash as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Scallop Summer Squash vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.6 times more Calcium, 4.1 times more Copper, 8.1 times more Iron, 3.8 times more Manganese and 2.3 times more Potassium than Raw Scallop Summer Squash.
• Both Scallop Summer Squash and Potato Skin contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Scallop Summer Squash lack sufficient amounts of Calcium
• Both Raw Scallop Summer Squash as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Scallop Summer Squash have 5.2 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.2 times more Energy, 3.2 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Raw Scallop Summer Squash.
• 7 ounces of Scallop Summer Squash provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Scallop Summer Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.