Comparing Nutrients in 300 calories Dried Beechnuts VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 300 calories

• Dried Beechnuts: 52g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 1579g

Dried Beechnuts have 30.3 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has very high energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Dried Beechnuts	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	28.5% 20.7g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.26g	g per day for Men 19-50 years
Fiber	NA	45.7% 17.4g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	95% 1.23mg	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	14.7% 59μg	91% 363μg	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	8.97% 8.07mg	204% 183mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	114% 1.03mg	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	16% 1.3mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	108% 2.48mg	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	0% 0mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	NA	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	40.2% 1488g	3700g per day for Men 19-50 years

Dried Beechnuts VS Boiled Crookneck And Straightneck Summer Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Boiled Crookneck And Straightneck Summer Squash with Salt?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain more Vitamin A, 4.3 times more Vitamin B1, 2 times more Vitamin B2, 17.5 times more Vitamin B3, 10.6 times more Vitamin B5, 3.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 22.7 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 666.9 times more Calcium, 2.9 times more Copper, 4.6 times more Iron, more Magnesium, 3.5 times more Manganese, more Phosphorus, 5.3 times more Potassium, 189.1 times more Sodium, 18.5 times more Zinc and 432.9 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 4.2 times more Fat, 2.9 times more Saturated Fat and 12.4 times more Omega 6 than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 1.5 times more Omega 3, 3.4 times more Carbohydrate and 5.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6