Comparing Nutrients in 14 ounces Crookneck And Straightneck Summer Squash VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	420% 6.72g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	295% 50g	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	92% 120g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	23% 16.7g	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	185% 70.3g	38g per day for Men 19-50 years
Protein	7.16% 4g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	63.5% 0.83mg	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	209% 837μg	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	9.7% 8.73mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	365% 3.3mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	372% 8.56mg	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	206% 1441mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	172% 5834mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	10% 374g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Crookneck And Straightneck Summer Squash VS Roasted Soybeans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Crookneck And Straightneck Summer Squash versus 14 oz of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt:

• 14 ounces of Crookneck And Straightneck Summer Squash have 8.8 times more Vitamin C than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 11.1 times more Vitamin B9, 7 times more Vitamin E and 15.8 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• 14 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Raw Crookneck And Straightneck Summer Squash as well as Roasted Soybeans with 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 Roasted Soybeans with Salt:

• 14 ounces of Crookneck And Straightneck Summer Squash have 48.3 times more Water than Roasted Soybeans with Salt.
• While 14 oz of Roasted Soybeans with Salt contain 6.6 times more Calcium, 9 times more Copper, 8.9 times more Iron, 7.3 times more Magnesium, 12.5 times more Manganese, 11.3 times more Phosphorus, 6.6 times more Potassium, 95.5 times more Selenium, 81.5 times more Sodium and 10.8 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 Roasted Soybeans with Salt contain 24.7 times more Energy, 94.1 times more Fat, 39.5 times more Saturated Fat, 39.4 times more Omega 3, 324.2 times more Omega 6, 7.8 times more Carbohydrate, 1.5 times more Sugars, 17.7 times more Fiber and 38.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• 14 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein