Comparing Nutrients in 1 kilogram Boiled Soybeans VS Crookneck And Straightneck Summer Squash

Macros Ratio

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

Macro Nutrients

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	59.3% 1720kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	374% 6g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	30% 38.8g	130g per day for Men 19-50 years
Sugars	41.4% 30g	39.7% 29g	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	22% 16g	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	% 12.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	158% 60g	26.3% 10g	38g per day for Men 19-50 years
Protein	325% 182g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	80% 1.04mg	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	135% 540μg	47.5% 190μg	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	19% 17mg	214% 193mg	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	23.3% 3.5mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	102% 1020mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	102% 0.92mg	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	643% 51.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	74.8% 1.72mg	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	350% 2450mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	17% 626g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Soybeans versus 1 kg of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Boiled Soybeans has 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 Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 11.4 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• 1 kilogram of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Boiled Soybeans has 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 Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 1.5 times more Water than Boiled Soybeans no Salt.
• 1 kilogram of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans has 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 Crookneck And Straightneck Summer Squash.
• Both Boiled Soybeans and Crookneck And Straightneck Summer Squash offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein