Comparing Nutrients in 100 calories Soybeans VS Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Soybeans: 22.4g
• Crookneck And Straightneck Summer Squash: 526g

Soybeans have 23.5 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has very high energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Soybeans or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.76g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	21% 15g	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	11.5% 8.37g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	5.5% 2.1g	14% 5.26g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.025% 0.22μg	4.68% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.085mg	42% 0.55mg	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	21% 84μg	25% 100μg	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	1.5% 1.35mg	113% 102mg	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	1.27% 0.19mg	4.56% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.8% 10.5μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	6.2% 62mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	54% 0.48mg	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	44% 3.52mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.8mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	39.4% 0.91mg	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	22.5% 158mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	34.4% 1168mg	3400mg per day for Men 19-50 years
Selenium	7.26% 4μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.45mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	9.97% 1.1mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	13.4% 496g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soybeans vs Crookneck And Straightneck Summer Squash:

• Raw Crookneck And Straightneck Summer Squash contains 187.8 times more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B3, 4.7 times more Vitamin B5, 6.5 times more Vitamin B6, 75.5 times more Vitamin C, 3.6 times more Vitamin E and 1.6 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Raw Soybeans as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soybeans vs Crookneck And Straightneck Summer Squash:

• Raw Soybeans have 1.5 times more Iron and 3.8 times more Selenium than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.8 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 2.9 times more Potassium, 1.4 times more Zinc and 259.1 times more Water than Raw Soybeans.
• Both Raw Soybeans and Raw Crookneck And Straightneck Summer Squash have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Soybeans have 3.1 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 10.8 times more Omega 6 and 1.5 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 3 times more Carbohydrate, 9.2 times more Sugars and 2.5 times more Fiber than Raw Soybeans.
• Both Raw Soybeans and Raw Crookneck And Straightneck Summer Squash have similar amounts of Energy per 100 kcal.
• Both Raw Soybeans as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.