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

Weight per 100 calories

• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 667g
• Boiled Scallop Summer Squash with Salt: 625g

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

Discover which food has more nutrients per 100 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 20.6g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	13% 9.38g	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	17.5% 6.67g	31.3% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.9mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	41% 0.53mg	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	46.7% 187μg	33% 131μg	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	96% 86mg	75% 67.5mg	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	5.33% 0.8mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	57.6% 0.52mg	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	31% 2.47mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	34.8% 0.8mg	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	35.2% 247mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	106% 1593mg	99% 1481mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	17% 635g	16% 594g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin With Salt VS Boiled Scallop Summer Squash With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Boiled Scallop Summer Squash with Salt?

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

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 14.9 times more Vitamin A, 3.9 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.4 times more Vitamin B1 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Calcium, 1.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Copper than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Iron, Magnesium, Selenium, Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 2.3 times more Fat, 2.2 times more Omega 3, 2.3 times more Omega 6 and 1.2 times more Sugars than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.8 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Boiled Scallop Summer Squash with Salt provide inadequate amounts of Omega 6