Comparing Nutrients in 7 ounces Scallop Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.35% 0.06g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	25% 0.32mg	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	12% 47.6μg	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	39.5% 35.5mg	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	1.7% 0.26mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	15.3% 0.35mg	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	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.1% 188g	3700g per day for Men 19-50 years

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

• Raw Scallop Summer Squash has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 3.1 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin A and Vitamin C per 7 oz.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Raw Scallop Summer Squash has 1.9 times more Copper and 1.3 times more Magnesium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.4 times more Potassium than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Manganese, Phosphorus, Zinc and Water per 7 oz.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Scallop Summer Squash has 1.2 times more Carbohydrate than Raw Zucchini Summer Squash with Skin.
• Both Raw Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Omega 3, Sugars, Fiber and Protein per 7 oz.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.