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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	104% 17.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	25.5% 33g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	16.4% 12g	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	8.7% 6.3g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	62.7% 24g	38g per day for Men 19-50 years
Protein	7.16% 4g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	71.4% 0.93mg	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	19% 75.4μg	53.6% 214μg	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	85% 76.6mg	7.5% 6.75mg	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	3.44% 0.52mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	63.5% 76.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	179% 1.6mg	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	22% 1.75mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	142% 3.27mg	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	18% 127mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	60% 2044mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	52.7% 29μg	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	10.5% 1.15mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	10% 374g	6.7% 248g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Crookneck And Straightneck Summer Squash have 11.4 times more Vitamin C than Boiled Soybeans.
• While 14 oz of Boiled Soybeans no Salt contain 3 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9, 2.7 times more Vitamin E and 6 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Soybeans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• 14 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Crookneck And Straightneck Summer Squash have 1.5 times more Water than Boiled Soybeans.
• While 14 oz of Boiled Soybeans no Salt contain 4.9 times more Calcium, 4.4 times more Copper, 11.7 times more Iron, 4.3 times more Magnesium, 4.8 times more Manganese, 7.7 times more Phosphorus, 2.3 times more Potassium, 36.5 times more Selenium and 4 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• 14 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Soybeans no Salt contain 9.1 times more Energy, 33.2 times more Fat, 13.9 times more Saturated Fat, 13.9 times more Omega 3, 114.5 times more Omega 6, 2.2 times more Carbohydrate, 6 times more Fiber and 18 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Soybeans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein