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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash has 5.6 times more Vitamin A and 5.3 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• 1 kilogram of Roasted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash has 48.3 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein