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

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash: 1579g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g

Boiled Crookneck And Straightneck Summer Squash has 1.5 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	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	6.35% 6.16g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	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	46% 60g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	54% 39g	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	28.5% 20.7g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.26g	NA	g per day for Men 19-50 years
Fiber	45.7% 17.4g	85% 32.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	98% 884μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	91% 363μg	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	204% 183mg	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	12.6% 1.9mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	54% 64.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	34.7% 347mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	73% 5.84mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	65.4% 458mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	60% 2216g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 7.7 times more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.9 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.6 times more Vitamin B2 and 1.5 times more Vitamin E than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Vitamin B3 and Vitamin K per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.3 times more Calcium and 1.3 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.8 times more Copper, 2.8 times more Iron, 1.5 times more Selenium, 7.3 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 3.8 times more Fat, 2.9 times more Saturated Fat, 3 times more Omega 3, 3 times more Omega 6 and 1.4 times more Sugars than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• While Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.9 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.