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

Macros Ratio

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

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Energy	0.93% 27kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	29% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	82.8% 14g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	2.56% 1.43g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	41% 0.53mg	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	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Soybeans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	261% 2.35mg	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	278% 22.3mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	94% 397mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	155% 3.57mg	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	143% 998mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	75% 2547mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	46% 25.2μg	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	3.74% 0.41mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.33% 12g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Crookneck And Straightneck Summer Squash have 3.2 times more Vitamin C than Soybeans.
• While 5 oz of Raw Soybeans contain 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 Raw Crookneck And Straightneck Summer Squash.
• 5 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Soybeans 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 Soybeans:

• 5 ounces of Crookneck And Straightneck Summer Squash have 11 times more Water than Soybeans.
• While 5 oz of Raw Soybeans contain 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 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 oz of Raw Soybeans contain 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 Raw Crookneck And Straightneck Summer Squash.
• 5 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein