Comparing Nutrients in 100 grams Boiled Scallop Summer Squash VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash	22%	8%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Scallop Summer Squash	Valencia Oranges	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.54% 3.3g	9.15% 12g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	5% 1.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.58% 0.079mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.85% 0.063mg	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	5.25% 21μg	9.75% 39μg	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	12% 11mg	54% 48.5mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.5% 15mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	4.1% 0.037mg	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	4.13% 0.33mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5.57% 0.13mg	1% 0.023mg	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	4% 28mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Scallop Summer Squash vs Valencia Oranges:

• Boiled and Drained Scallop Summer Squash has 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Scallop Summer Squash vs Valencia Oranges:

• Boiled and Drained Scallop Summer Squash has 2.2 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 1.6 times more Phosphorus and 4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 1.3 times more Potassium than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Scallop Summer Squash has 2.8 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Energy, 3.6 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Scallop Summer Squash.
• Both Boiled and Drained Scallop Summer Squash and Raw Valencia Oranges have similar amounts of Protein per 100 g.
• Both Boiled and Drained Scallop Summer Squash as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.