Comparing Nutrients in 14 ounces Crookneck And Straightneck Summer Squash VS 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	2.6% 75.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	12% 15.4g	11.6% 15g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	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	8.7% 6.3g	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	% 4.9g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 1.07g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.16% 4g	7.37% 4.13g	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	3.53% 31.8μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	19% 75.4μg	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	85% 76.6mg	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	3.44% 0.52mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	14.6% 17.5μg	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	8.33% 83.3mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	22% 1.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	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	18% 127mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	10.5% 1.15mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 and Vitamin B9 per 14 oz.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces 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 and Water per 14 oz.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Crookneck And Straightneck Summer Squash has 1.2 times more Fructose than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.9 times more Omega 3 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 Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.