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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	83% 108g	130g per day for Men 19-50 years
Sugars	90% 65.3g	89.3% 64.8g	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	47.5% 34.5g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	76% 29g	92% 35g	38g per day for Men 19-50 years
Protein	49% 27.4g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	164% 1474μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	125% 1.63mg	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	151% 605μg	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	339% 305mg	153% 138mg	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	21% 3.16mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	58% 579mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	286% 2.58mg	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	122% 9.74mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	232% 5.33mg	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	109% 763mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	137% 4658mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	416% 6237mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	52.6% 5.8mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	67% 2480g	63.3% 2343g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 5.4 times more Vitamin A, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.6 times more Vitamin B2 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

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