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

Weight per 500 calories

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

Raw Soybeans have 23.5 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is very high in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Soybeans	33%	40%	27%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	70.7% 1.13g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	26% 34g	130g per day for Men 19-50 years
Sugars	105% 75.8g	11.3% 8.2g	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	57.7% 42g	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	% 32.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.58g	NA	g per day for Men 19-50 years
Fiber	69.3% 26.3g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Vitamin A	23.4% 211μg	0.12% 1.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.2% 4.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	32.5% 0.42mg	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	105% 420μg	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	564% 508mg	7.47% 6.73mg	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% 3.42mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84.2μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Calcium	55.3% 553mg	31% 311mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	207% 1.86mg	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	145% 11.6mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	123% 2.82mg	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	120% 842mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	172% 5842mg	59.3% 2015mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	67% 2481g	0.26% 9.57g	3700g per day for Men 19-50 years

Crookneck And Straightneck Summer Squash VS Soybeans Nutrients Per 500 Kcal

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

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

• 500 calories of Crookneck And Straightneck Summer Squash have 187.8 times more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B3, 4.7 times more Vitamin B5, 6.5 times more Vitamin B6, 75.5 times more Vitamin C, 3.6 times more Vitamin E and 1.6 times more Vitamin K than Soybeans.
• Both Crookneck And Straightneck Summer Squash and Soybeans provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Soybeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Crookneck And Straightneck Summer Squash have 1.8 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 2.9 times more Potassium, 1.4 times more Zinc and 259.1 times more Water than Soybeans.
• While 500 kcal of Raw Soybeans contain 1.5 times more Iron and 3.8 times more Selenium than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Soybeans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crookneck And Straightneck Summer Squash have 3 times more Carbohydrate, 9.2 times more Sugars and 2.5 times more Fiber than Soybeans.
• While 500 kcal of Raw Soybeans contain 3.1 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 10.8 times more Omega 6 and 1.5 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Soybeans offer comparable quantities of Energy per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6