Comparing Nutrients in 14 ounces Soybeans VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	61% 1770kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	81.6% 79g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	35.8% 11.4g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	330% 5.28g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	232% 39.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	11.6% 15g	130g per day for Men 19-50 years
Sugars	40% 29g	13.6% 9.84g	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	7.17% 5.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	97% 37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	259% 145g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	24% 0.31mg	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	372% 1488μg	23% 91μg	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	26.5% 24mg	51% 46mg	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	22.5% 3.37mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 187μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	110% 1099mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	731% 6.6mg	28.7% 0.26mg	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	779% 62.3mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	265% 1111mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	27% 0.62mg	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	399% 2794mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	210% 7132mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	128% 70.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.92% 34g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Boiled Crookneck And Straightneck Summer Squash per 14 oz

Compare the macro and micronutrient content in 14 oz of Soybeans versus 14 oz of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 14 ounces of Soybeans have 20.3 times more Vitamin B1, 34.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6, 16.3 times more Vitamin B9, 7.1 times more Vitamin E and 10.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 14 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 56 times more Vitamin A and 1.9 times more Vitamin C than Raw Soybeans.
• 14 ounces of Soybeans have insufficient amounts of Vitamin A
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Soybeans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 14 ounces of Soybeans have 12.6 times more Calcium, 25.5 times more Copper, 42.4 times more Iron, 17.5 times more Magnesium, 16 times more Manganese, 24.3 times more Phosphorus, 10.2 times more Potassium, 89 times more Selenium and 22.2 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 14 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 11 times more Water than Raw Soybeans.
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soybeans have 23.5 times more Energy, 51.1 times more Fat, 45.1 times more Saturated Fat, 16.2 times more Omega 3, 202.6 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 8.5 times more Fiber and 35.1 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• 14 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein