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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Crookneck And Straightneck Summer Squash have more Vitamin C than Miso.
• While 5 oz of Miso contain 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 Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Miso provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12
• 5 ounces of Miso have insufficient amounts of Vitamin C
• Both Raw Crookneck And Straightneck Summer Squash as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Crookneck And Straightneck Summer Squash have 2.2 times more Water than Miso.
• While 5 oz of Miso contain 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 Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Miso 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 oz of Miso contain 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 Raw Crookneck And Straightneck Summer Squash.
• 5 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein