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

Weight per 100 calories

• Crookneck And Straightneck Summer Squash: 526g
• Boiled Crookneck And Straightneck Summer Squash: 526g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	15.3% 20g	130g per day for Men 19-50 years
Sugars	21% 15g	18% 13g	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	11.5% 8.37g	9.5% 6.9g	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	% 6.47g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.42g	g per day for Men 19-50 years
Fiber	14% 5.26g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	4.68% 42μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	31.6% 0.41mg	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	25% 100μg	30.3% 121μg	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	113% 102mg	68% 61mg	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	4.56% 0.68mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	11% 111mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	38% 0.34mg	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	29% 2.3mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	36% 0.83mg	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	24% 168mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	34.4% 1168mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	13.4% 496g	13.4% 496g	3700g per day for Men 19-50 years

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

• Raw Crookneck And Straightneck Summer Squash has 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 7 times more Vitamin A, 2 times more Vitamin B5 and 1.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Crookneck And Straightneck Summer Squash has 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Crookneck And Straightneck Summer Squash has 1.5 times more Saturated Fat and 1.2 times more Fructose than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Fat, 1.9 times more Omega 3 and 1.3 times more Omega 6 than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.