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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Energy	2.97% 86kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	29% 38g	130g per day for Men 19-50 years
Sugars	18% 13g	18.8% 13.6g	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	9.95% 7.2g	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	% 5.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	81.6% 1.06mg	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	21.5% 86μg	61.2% 245μg	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	97% 87.5mg	8.57% 7.7mg	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	3.93% 0.59mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Soybeans	Recommended Dietary Allowance
Calcium	9.53% 95mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	205% 1.85mg	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	25% 2mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	163% 3.74mg	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	20.7% 145mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	60.2% 33μg	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	12% 1.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	11.6% 428g	7.67% 284g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Crookneck And Straightneck Summer Squash has 11.4 times more Vitamin C than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 3 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9, 2.7 times more Vitamin E and 6 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Soybeans provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• 1 pound of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Crookneck And Straightneck Summer Squash has 1.5 times more Water than Boiled Soybeans.
• While 1 lb of Boiled Soybeans no Salt contains 4.9 times more Calcium, 4.4 times more Copper, 11.7 times more Iron, 4.3 times more Magnesium, 4.8 times more Manganese, 7.7 times more Phosphorus, 2.3 times more Potassium, 36.5 times more Selenium and 4 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• 1 pound of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Soybeans no Salt contains 9.1 times more Energy, 33.2 times more Fat, 13.9 times more Saturated Fat, 13.9 times more Omega 3, 114.5 times more Omega 6, 2.2 times more Carbohydrate, 6 times more Fiber and 18 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Soybeans offer comparable quantities of Sugars per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein