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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	13.5% 17.6g	13.2% 17g	130g per day for Men 19-50 years
Sugars	18% 13g	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	9.95% 7.2g	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	% 5.58g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 1.22g	g per day for Men 19-50 years
Fiber	12% 4.54g	13% 5g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	21.5% 86μg	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	97% 87.5mg	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	3.93% 0.59mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	9.53% 95mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	25% 2mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	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	12% 1.3mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Crookneck And Straightneck Summer Squash has 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 7 times more Vitamin A, 2 times more Vitamin B5 and 1.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Crookneck And Straightneck Summer Squash has 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Manganese, Phosphorus and Water per 1 lb.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Crookneck And Straightneck Summer Squash has 1.2 times more Fructose than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.9 times more Omega 3 than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.