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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Roasted Soybeans with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	162% 4690kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	262% 254g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1059% 17g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	744% 126g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	29% 38g	130g per day for Men 19-50 years
Sugars	58% 42g	34.2% 25g	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	18% 13g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	466% 177g	29% 11g	38g per day for Men 19-50 years
Protein	688% 386g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	11% 100μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	60% 0.78mg	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	528% 2110μg	57.5% 230μg	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	24.4% 22mg	129% 116mg	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	60.7% 9.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	420% 504μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	138% 1380mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	920% 8.28mg	72.2% 0.65mg	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	488% 39mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	345% 1450mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	68.3% 1.57mg	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	519% 3630mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	432% 14700mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	347% 191μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	109% 1630mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	25.5% 943g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Soybeans with Salt has 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6, 9.2 times more Vitamin B9, 7.6 times more Vitamin E and 11.5 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 5.6 times more Vitamin A and 5.3 times more Vitamin C than Roasted Soybeans with Salt.
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Roasted Soybeans with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Soybeans with Salt has 6.3 times more Calcium, 12.7 times more Copper, 10.5 times more Iron, 9.1 times more Magnesium, 13.7 times more Manganese, 12.5 times more Phosphorus, 8.3 times more Potassium, 95.5 times more Selenium, 163 times more Sodium and 14.3 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 48.3 times more Water than Roasted Soybeans with Salt.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Soybeans with Salt has 24.7 times more Energy, 65.1 times more Fat, 57.4 times more Saturated Fat, 20.7 times more Omega 3, 258 times more Omega 6, 8 times more Carbohydrate, 1.7 times more Sugars, 16.1 times more Fiber and 37.1 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein