Comparing Nutrients in 7 ounces Baked All Varieties Winter Squash with Salt VS Boiled Scallop Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	4.1% 2.98g	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	14.6% 5.56g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	57.5% 518μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	13% 0.17mg	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	9.92% 39.7μg	10.4% 41.7μg	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	3.97% 3.57mg	24% 21.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18.3% 0.16mg	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	11% 0.87mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11% 0.25mg	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	5.4% 37.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Boiled Scallop Summer Squash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked All Varieties Winter Squash with Salt versus 7 oz of Boiled Scallop Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked All Varieties Winter Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• 7 ounces of Baked All Varieties Winter Squash with Salt have 65.3 times more Vitamin A, 2.7 times more Vitamin B2, 3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 7 oz of Boiled and Drained Scallop Summer Squash with Salt contain 3.2 times more Vitamin B1 and 6 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Scallop Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B5
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked All Varieties Winter Squash with Salt vs Boiled Scallop Summer Squash with Salt:

• 7 ounces of Baked All Varieties Winter Squash with Salt have 1.5 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese and 1.7 times more Potassium than Boiled Scallop Summer Squash with Salt.
• While 7 oz of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Magnesium and 1.5 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Copper, Sodium and Water per seven ounces.
• 7 ounces of Boiled Scallop Summer Squash with Salt lack sufficient amounts of Calcium
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked All Varieties Winter Squash with Salt have 2 times more Omega 3, 2.7 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fiber than Boiled Scallop Summer Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Scallop Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.