Comparing Nutrients in 1 kilogram Soy Nuts VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Soy Nuts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	155% 4490kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	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	223% 290g	30% 38.8g	130g per day for Men 19-50 years
Sugars	NA	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	213% 81g	26.3% 10g	38g per day for Men 19-50 years
Protein	774% 433g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	356% 4.27mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	140% 1400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	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	494% 39.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	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	927% 6490mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.22% 8g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Nuts 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 Soy Nuts vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Soy Nuts has 8.4 times more Vitamin B1, 18.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6, 10.8 times more Vitamin B9 and 11.6 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 4.2 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans 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 Soy Nuts vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Soy Nuts has 6.7 times more Calcium, 11.7 times more Copper, 9 times more Iron, 11.4 times more Magnesium, 12.7 times more Manganese, 20.3 times more Phosphorus, 6.1 times more Potassium, 96.5 times more Selenium and 16.4 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 117.9 times more Water than Dry-roasted Soybeans.
• 1 kilogram of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 23.6 times more Energy, 80.1 times more Fat, 33.6 times more Saturated Fat, 33.6 times more Omega 3, 276 times more Omega 6, 7.5 times more Carbohydrate, 8.1 times more Fiber and 42.9 times more Protein than Crookneck And Straightneck Summer Squash.
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein