Comparing Nutrients in 100 grams 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	0.62% 18kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.84g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	3.45% 2.5g	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	1.9% 1.38g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.05g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	12.5% 0.16mg	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	7.5% 30μg	6% 24μg	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	20% 18mg	20% 18mg	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	0.87% 0.13mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	5.9% 0.053mg	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	5% 0.4mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	7.7% 0.18mg	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	5.14% 36mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	7.68% 261mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Scallop Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.