Comparing Nutrients in 300 calories Boiled Soybeans VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 300 calories

• Boiled Soybeans: 174g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g

Boiled Soybeans have 13.2 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has above average energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Soybeans	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	38% 27.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	85% 32.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	74.6% 0.97mg	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	23.5% 94μg	57.7% 231μg	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	3.3% 2.97mg	69.2% 62.3mg	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	4.07% 0.61mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	54% 64.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	17.8% 178mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	112% 8.97mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	97% 2.24mg	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	61% 427mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	2.95% 109g	60% 2216g	3700g per day for Men 19-50 years

Boiled Soybeans VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Soybeans or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 13.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2.5 times more Vitamin B9, 21 times more Vitamin C, 4.5 times more Vitamin E and 1.9 times more Vitamin K than Boiled Soybeans no Salt.
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled Soybeans no Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Soybeans vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 calories of Boiled Soybeans have 2.8 times more Selenium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.6 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 2.5 times more Potassium, 66.2 times more Sodium, 3.3 times more Zinc and 20.3 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Soybeans have 9.7 times more Fat, 6.5 times more Saturated Fat, 2.4 times more Omega 3, 30.7 times more Omega 6 and 2.3 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 4.7 times more Carbohydrate, 5.2 times more Sugars and 3.1 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Energy per 300 calories.
• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 6