Comparing Nutrients in 5 ounces Stir-Fried Soybeans Sprouts VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	6.1% 177kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	29.5% 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	10.2% 13.3g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	NA	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	3% 1.13g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	33% 18.6g	2.56% 1.43g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	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	49.6% 0.6mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	45% 180μg	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	19% 17mg	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	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Soybeans Sprouts	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	7.1% 0.57mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	43.7% 306mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Soybeans Sprouts VS Crookneck And Straightneck Summer Squash per 5 oz

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

• 5 ounces of Stir-Fried Soybeans Sprouts have 8.2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.5 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.7 times more Vitamin B9 than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain 1.6 times more Vitamin C than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted 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 Stir-Fried Soybeans Sprouts vs Crookneck And Straightneck Summer Squash:

• 5 ounces of Stir-Fried Soybeans Sprouts have 3.9 times more Calcium, 5.7 times more Copper, 4.8 times more Magnesium, 6.6 times more Manganese, 6.8 times more Phosphorus, 2.6 times more Potassium and 7.2 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 5 oz of Raw Crookneck And Straightneck Summer Squash contain 1.4 times more Water than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Soybeans Sprouts and Crookneck And Straightneck Summer Squash contain similar levels of Iron per five ounces.
• Both Stir-Fried Sprouted Soybeans as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Soybeans Sprouts have 6.6 times more Energy, 26.3 times more Fat, 10.6 times more Saturated Fat, 11 times more Omega 3, 90.7 times more Omega 6, 2.4 times more Carbohydrate and 13 times more Protein than Crookneck And Straightneck Summer Squash.
• Both Stir-Fried Soybeans Sprouts and Crookneck And Straightneck Summer Squash offer comparable quantities of Fiber per five ounces.
• 5 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein