Comparing Nutrients in 5 ounces Soybeans VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Soybeans	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	21.8% 632kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	92% 51.7g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	9.6% 0.12mg	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	133% 532μg	4.25% 17μg	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	9.45% 8.5mg	10% 9.07mg	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	8.03% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	39.3% 393mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	13.4% 0.12mg	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	278% 22.3mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	10% 0.23mg	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	143% 998mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Soybeans have 21.9 times more Vitamin B1, 18.1 times more Vitamin B2, 4.1 times more Vitamin B3, 9 times more Vitamin B5, 4.3 times more Vitamin B6 and 31.3 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash.
• Both Soybeans and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B5
• Both Raw Soybeans as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Soybeans have 15.4 times more Calcium, 19.5 times more Copper, 32.7 times more Iron, 12.2 times more Magnesium, 15.5 times more Manganese, 20.1 times more Phosphorus, 8.6 times more Potassium, 89 times more Selenium and 13.2 times more Zinc than Frozen Crookneck And Straightneck Summer Squash.
• While 5 oz of Frozen Crookneck And Straightneck Summer Squash, Unprepared contain 11 times more Water than Raw Soybeans.
• 5 ounces of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soybeans have 22.3 times more Energy, 142.4 times more Fat, 99.4 times more Saturated Fat, 35.9 times more Omega 3, 451.1 times more Omega 6, 6.3 times more Carbohydrate, 7.8 times more Fiber and 44 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• 5 ounces of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein