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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	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	2.8% 2.7g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	232% 302g	130g per day for Men 19-50 years
Sugars	39.7% 29g	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	22% 16g	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	466% 177g	38g per day for Men 19-50 years
Protein	18% 10g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	47.5% 190μg	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	214% 193mg	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	8.67% 1.3mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	55% 4.4mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	45.7% 320mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	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	1.33% 20mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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: Crookneck And Straightneck Summer Squash VS Roasted Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Crookneck And Straightneck Summer Squash vs Roasted Soybeans with Salt:

• 1 kilogram of Crookneck And Straightneck Summer Squash has 8.8 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 11.1 times more Vitamin B9, 7 times more Vitamin E and 15.8 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• 1 kilogram of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Raw Crookneck And Straightneck Summer Squash as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of 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 6.6 times more Calcium, 9 times more Copper, 8.9 times more Iron, 7.3 times more Magnesium, 12.5 times more Manganese, 11.3 times more Phosphorus, 6.6 times more Potassium, 95.5 times more Selenium, 81.5 times more Sodium and 10.8 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• 1 kilogram of 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, 94.1 times more Fat, 39.5 times more Saturated Fat, 39.4 times more Omega 3, 324.2 times more Omega 6, 7.8 times more Carbohydrate, 1.5 times more Sugars, 17.7 times more Fiber and 38.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein