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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has more Vitamin A and 2.5 times more Vitamin C than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 117.8 times more Water than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry-roasted Soybeans contains 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 and Drained Crookneck And Straightneck Summer Squash.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein