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

Macros Ratio

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

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	4.13% 5.37g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	2.56% 1.86g	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	% 1.3g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0.085g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.56% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	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	8.15% 32.6μg	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	18.3% 16.4mg	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	1.13% 0.17mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	6.56% 0.52mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	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	5.87% 41mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 134g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 7 times more Vitamin A, 2 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 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.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Crookneck And Straightneck Summer Squash contains 1.4 times more Copper, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Water per 5 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.9 times more Omega 3 than Raw Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate, Sugars, Fructose, Fiber and Protein per 5 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.