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

Macros Ratio

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

Macro Nutrients

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	21.8% 632kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	NA	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	NA	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	34.7% 13g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	92% 51.7g	2.56% 1.43g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	6.73% 27μg	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	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	8.03% 1.2mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	39.3% 393mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	9.26% 315mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Soybeans 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 Soybeans vs Crookneck And Straightneck Summer Squash:

• 5 ounces of Soybeans have 17.1 times more Vitamin B1, 21.2 times more Vitamin B2, 3.6 times more Vitamin B3, 5 times more Vitamin B5, 3.6 times more Vitamin B6, 19.7 times more Vitamin B9, 6.5 times more Vitamin E and 14.7 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain 3.2 times more Vitamin C than Raw Soybeans.
• 5 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Raw Soybeans as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Soybeans have 13.2 times more Calcium, 18 times more Copper, 35.7 times more Iron, 14 times more Magnesium, 14.6 times more Manganese, 22 times more Phosphorus, 8.1 times more Potassium, 89 times more Selenium and 16.9 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain 11 times more Water than Raw Soybeans.
• 5 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soybeans have 23.5 times more Energy, 73.9 times more Fat, 31 times more Saturated Fat, 30.9 times more Omega 3, 254.5 times more Omega 6, 7.8 times more Carbohydrate, 2.5 times more Sugars, 9.3 times more Fiber and 36.1 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