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

Weight per 500 calories

• Boiled Summer Squash with Salt: 2500g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Summer Squash with Salt or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.75g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	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	83% 108g	76.7% 100g	130g per day for Men 19-50 years
Sugars	89.3% 64.8g	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	92% 35g	76% 29g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	125% 500μg	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	153% 138mg	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	23.3% 3.5mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	67.5% 675mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	286% 2.58mg	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	113% 9mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	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	139% 975mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	395% 5925mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	88.6% 9.75mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	63.3% 2343g	67% 2480g	3700g per day for Men 19-50 years

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

• Boiled and Drained All Varieties Summer Squash with Salt have 1.6 times more Vitamin B2 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 5.4 times more Vitamin A, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 500 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained All Varieties Summer Squash with Salt have 1.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Calcium, Iron, Potassium, Selenium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained All Varieties Summer Squash with Salt have 1.2 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.3 times more Fat than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.