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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	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	7.33% 7.1g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	70.7% 1.13g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	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	78.5% 102g	76.7% 100g	130g per day for Men 19-50 years
Sugars	105% 75.8g	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	57.7% 42g	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	% 32.4g	% 24g	g per day for Men 19-50 years
Sucrose	% 1.58g	% 7.1g	g per day for Men 19-50 years
Fiber	69.3% 26.3g	76% 29g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	23.4% 211μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.2% 4.2mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	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	564% 508mg	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% 3.42mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84.2μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	55.3% 553mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	145% 11.6mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	120% 842mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	172% 5842mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	67% 2481g	67% 2480g	3700g per day for Men 19-50 years

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

• Raw Crookneck And Straightneck Summer Squash has 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 7 times more Vitamin A, 2 times more Vitamin B5 and 1.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 500 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Crookneck And Straightneck Summer Squash has 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Crookneck And Straightneck Summer Squash has 1.5 times more Saturated Fat and 1.2 times more Fructose than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Fat, 1.9 times more Omega 3 and 1.3 times more Omega 6 than Raw Crookneck And Straightneck Summer Squash.
• Both Raw Crookneck And Straightneck Summer Squash and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.