Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts VS Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Crookneck And Straightneck Summer Squash: 1579g

Stir-Fried Soybeans Sprouts have 6.6 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has average energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	3.62% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	62.7% 45.5g	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	34.6% 25g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	5.05% 1.92g	41.6% 15.8g	38g per day for Men 19-50 years
Protein	56% 31.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	14% 126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	50.5% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	126% 1.64mg	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	76.2% 305μg	75% 300μg	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	32% 29mg	339% 305mg	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	NA	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	19.7% 197mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	161% 1.45mg	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	12% 0.96mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	118% 2.7mg	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	74% 518mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	103% 3505mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	4.36% 161g	40.2% 1489g	3700g per day for Men 19-50 years

Stir-Fried Soybeans Sprouts VS Crookneck And Straightneck Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 300 calories of Stir-Fried Soybeans Sprouts vs Crookneck And Straightneck Summer Squash:

• 300 calories of Stir-Fried Soybeans Sprouts have 1.3 times more Vitamin B1 than Crookneck And Straightneck Summer Squash.
• While 300 kcal of Raw Crookneck And Straightneck Summer Squash contain 52.6 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B6 and 10.6 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Soybeans as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Crookneck And Straightneck Summer Squash:

• 300 kcal of Raw Crookneck And Straightneck Summer Squash contain 1.7 times more Calcium, 7.2 times more Iron, 1.4 times more Magnesium, 2.6 times more Potassium and 9.2 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Crookneck And Straightneck Summer Squash contain similar levels of Copper, Manganese, Phosphorus and Zinc per 300 calories.
• Both Stir-Fried Sprouted Soybeans as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Soybeans Sprouts have 4 times more Fat, 1.6 times more Saturated Fat, 1.7 times more Omega 3, 13.8 times more Omega 6 and 2 times more Protein than Crookneck And Straightneck Summer Squash.
• While 300 kcal of Raw Crookneck And Straightneck Summer Squash contain 2.7 times more Carbohydrate and 8.2 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 300 calories.
• 300 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber
• 300 calories of Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6