Comparing Nutrients in 500 calories Roasted Soybeans with Salt VS Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Roasted Soybeans with Salt: 107g
• Crookneck And Straightneck Summer Squash: 2632g

Roasted Soybeans with Salt have 24.7 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has very high 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 500 calories - Roasted Soybeans with Salt or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Roasted Soybeans with Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	70.7% 1.13g	1.6g per day for Men 19-50 years
Omega 6	79.3% 13.5g	6.04% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	78.5% 102g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	105% 75.8g	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	57.7% 42g	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	% 32.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.58g	g per day for Men 19-50 years
Fiber	49.7% 19g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	73.4% 41g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	23.4% 211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	84.2% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	211% 2.74mg	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	56.2% 225μg	125% 500μg	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	2.6% 2.35mg	564% 508mg	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	6.47% 0.97mg	23% 3.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.8% 53.7μg	70% 84.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	14.7% 147mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	269% 2.42mg	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	52% 4.16mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	197% 4.53mg	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	55.3% 387mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	172% 5842mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	67% 2481g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 19.7 times more Vitamin A, 12.6 times more Vitamin B1, 7 times more Vitamin B2, 7.8 times more Vitamin B3, 8.7 times more Vitamin B5, 12.3 times more Vitamin B6, 2.2 times more Vitamin B9, 216.5 times more Vitamin C, 3.5 times more Vitamin E and 1.6 times more Vitamin K than Roasted Soybeans with Salt.
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Roasted Soybeans with Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Soybeans with Salt vs Crookneck And Straightneck Summer Squash:

• 500 calories of Roasted Soybeans with Salt have 3.9 times more Selenium and 3.3 times more Sodium than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 3.8 times more Calcium, 2.7 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Potassium, 2.3 times more Zinc and 1193.4 times more Water than Roasted Soybeans with Salt.
• 500 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Soybeans with Salt have 3.8 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 13.1 times more Omega 6 and 1.5 times more Protein than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 3.2 times more Carbohydrate, 16.9 times more Sugars and 1.4 times more Fiber than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6