Comparing Nutrients in 5 ounces Miso VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Miso	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	9.68% 281kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	5.63% 4.1g	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	11.7% 8.5g	3.1% 2.25g	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	% 0g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.085g	g per day for Men 19-50 years
Fiber	20% 7.65g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.56% 1.43g	56g per day for Men 19-50 years

Vitamins

	Miso	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	11.3% 0.15mg	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	6.73% 27μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.4% 27.4mg	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	0.094% 0.014mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	14.5% 0.13mg	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	44% 3.53mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	10.6% 0.24mg	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	32% 225mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.65% 61g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Crookneck And Straightneck Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Miso versus 5 oz of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Miso vs Crookneck And Straightneck Summer Squash:

• 5 ounces of Miso have 1.9 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and 9.2 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain more Vitamin C than Miso.
• Both Miso and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Miso have insufficient amounts of Vitamin C
• 5 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12
• Both Miso as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Miso vs Crookneck And Straightneck Summer Squash:

• 5 ounces of Miso have 2.7 times more Calcium, 4.6 times more Copper, 5.7 times more Iron, 2.4 times more Magnesium, 5 times more Manganese, 5 times more Phosphorus, 35 times more Selenium, 1864 times more Sodium and 8.8 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain 2.2 times more Water than Miso.
• Both Miso and Crookneck And Straightneck Summer Squash contain similar levels of Potassium per five ounces.
• 5 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Miso have 10.4 times more Energy, 22.3 times more Fat, 11 times more Saturated Fat, 9.4 times more Omega 3, 63.6 times more Omega 6, 6.5 times more Carbohydrate, 2.2 times more Sugars, 3.8 times more Fructose, 5.4 times more Fiber and 12.7 times more Protein than Crookneck And Straightneck Summer Squash.
• 5 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein