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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	70.2% 2037kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	13.2% 17g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	97% 36.7g	13% 5g	38g per day for Men 19-50 years
Protein	351% 196g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	27.2% 0.35mg	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	232% 930μg	26% 104μg	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	23% 21mg	58.5% 52.6mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	63.5% 635mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	32.8% 0.29mg	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	224% 18mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	31% 0.71mg	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	421% 2944mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	11.6% 428g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Soy Nuts vs Boiled Crookneck And Straightneck Summer Squash:

• 1 pound of Soy Nuts has 9.9 times more Vitamin B1, 30.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.9 times more Vitamin B9 and 8.4 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains more Vitamin A and 2.5 times more Vitamin C than Dry-roasted Soybeans.
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• Both Dry-roasted Soybeans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Nuts vs Boiled Crookneck And Straightneck Summer Squash:

• 1 pound of Soy Nuts has 6.4 times more Calcium, 16.6 times more Copper, 10.7 times more Iron, 14.3 times more Magnesium, 13.9 times more Manganese, 22.4 times more Phosphorus, 7.7 times more Potassium, 96.5 times more Selenium and 21.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 117.8 times more Water than Dry-roasted Soybeans.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Nuts has 23.6 times more Energy, 55.4 times more Fat, 48.9 times more Saturated Fat, 17.6 times more Omega 3, 219.7 times more Omega 6, 7.6 times more Carbohydrate, 7.4 times more Fiber and 41.7 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein