Comparing Nutrients in 100 calories Boiled Scallop Summer Squash VS Zucchini Summer Squash with Skin

Weight per 100 calories

• Boiled Scallop Summer Squash: 625g
• Zucchini Summer Squash with Skin: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Scallop Summer Squash or Zucchini Summer Squash with Skin?

Macros Ratio

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

Macro Nutrients

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18.3g	130g per day for Men 19-50 years
Sugars	13% 9.38g	20.3% 14.7g	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	11% 8.1g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	31.3% 12g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.88% 0.49mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	73.8% 0.96mg	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	33% 131μg	35.3% 141μg	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	75% 67.5mg	117% 105mg	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	5% 0.75mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	9.38% 94mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	34.6% 0.31mg	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	25.8% 2.06mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	45.3% 1.04mg	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	25% 175mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	45% 1535mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.25mg	3.14% 47mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	16% 594g	15% 558g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Boiled and Drained Scallop Summer Squash has 1.2 times more Vitamin B1 than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.4 times more Vitamin A, 3.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Scallop Summer Squash vs Zucchini Summer Squash with Skin:

• Boiled and Drained Scallop Summer Squash has 1.7 times more Copper than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Calcium, Iron, Magnesium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Scallop Summer Squash has 2 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.8 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.