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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Brazilnuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	4.56% 3.3g	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	0% 0g	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	% 3.3g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.56% 1.43g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	7.8% 31μg	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	30.4% 27.4mg	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Brazilnuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.13% 4.85g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Crookneck And Straightneck Summer Squash have 1.5 times more Vitamin B3, 27.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 12.1 times more Vitamin B1 and 43.5 times more Vitamin E than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Brazilnuts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Crookneck And Straightneck Summer Squash as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Crookneck And Straightneck Summer Squash have 27.6 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.6 times more Calcium, 18.9 times more Copper, 5.5 times more Iron, 18.8 times more Magnesium, 7.1 times more Manganese, 22.7 times more Phosphorus, 3 times more Potassium, 9585 times more Selenium and 14 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• 5 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crookneck And Straightneck Summer Squash have 1.2 times more Sugars and more Fructose than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 34.7 times more Energy, 248.5 times more Fat, 173.5 times more Saturated Fat, 624.7 times more Omega 6, 3 times more Carbohydrate, 7.5 times more Fiber and 14.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Brazilnuts offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein