Comparing Nutrients in 1 pound Natto VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Natto	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	33% 957kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	208% 3.33g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	30.6% 22g	18% 13g	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	9.95% 7.2g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	157% 88g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Natto	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36.3% 0.47mg	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	9.07% 36.3μg	21.5% 86μg	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	65.5% 59mg	97% 87.5mg	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	0.3% 0.045mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.3% 105μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	98% 984mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	336% 3.03mg	46.4% 0.42mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	34% 0.78mg	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	113% 789mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	97% 3307mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	72.6% 40μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	6.75% 250g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Crookneck And Straightneck Summer Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Natto vs Crookneck And Straightneck Summer Squash:

• 1 pound of Natto has 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.2 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains more Vitamin B3, 2.4 times more Vitamin B9 and 1.5 times more Vitamin C than Natto.
• 1 pound of Natto have insufficient amounts of Vitamin B3
• Both Natto as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Natto vs Crookneck And Straightneck Summer Squash:

• 1 pound of Natto has 10.3 times more Calcium, 7.3 times more Copper, 19.5 times more Iron, 5.8 times more Magnesium, 8.9 times more Manganese, 5.4 times more Phosphorus, 3.3 times more Potassium, 44 times more Selenium and 10.4 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 1.7 times more Water than Natto.
• 1 pound of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Natto has 11.1 times more Energy, 40.7 times more Fat, 17.1 times more Saturated Fat, 17.1 times more Omega 3, 140.4 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 5.4 times more Fiber and 19.2 times more Protein than Crookneck And Straightneck Summer Squash.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein