Comparing Nutrients in 500 calories Soybeans VS Boiled Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Soybeans: 112g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Soybeans have 23.5 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has very high energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Soybeans or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	76.7% 100g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	90% 65.3g	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	47.5% 34.5g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	27.4% 10.4g	76% 29g	38g per day for Men 19-50 years
Protein	73% 41g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	158% 2.05mg	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	105% 420μg	151% 605μg	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	7.47% 6.73mg	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	6.35% 0.95mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	31% 311mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	190% 1.7mg	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	220% 17.6mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	180% 4.13mg	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	113% 789mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	67% 2480g	3700g per day for Men 19-50 years

Soybeans VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soybeans or Boiled Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 500 calories of Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Soybeans have 1.5 times more Vitamin B2 than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1314.5 times more Vitamin A, 7.3 times more Vitamin B3, 9.6 times more Vitamin B5, 4.9 times more Vitamin B6, 1.4 times more Vitamin B9, 45.4 times more Vitamin C, 3.3 times more Vitamin E and 2.2 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Soybeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Soybeans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Soybeans have 1.8 times more Iron and 3.8 times more Selenium than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.9 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 2.3 times more Potassium and 259.1 times more Water than Raw Soybeans.
• Both Soybeans and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soybeans have 2.2 times more Fat, 1.9 times more Saturated Fat, 8.6 times more Omega 6 and 1.5 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.4 times more Omega 3, 2.9 times more Carbohydrate, 7.9 times more Sugars and 2.8 times more Fiber than Raw Soybeans.
• Both Soybeans and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6