Comparing Nutrients in 7 ounces Boiled Green Soybeans with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Green Soybeans with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	9.65% 280kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	NA	7.1% 5.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.92% 0.13mg	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	55% 220μg	9.92% 39.7μg	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	37.5% 33.7mg	12% 11mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	28.8% 288mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	22.7% 0.2mg	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	62% 4.96mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	18.4% 0.42mg	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	44.8% 314mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.68% 136g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans with Salt VS Boiled Summer Squash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Soybeans with Salt versus 7 oz of Boiled Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Soybeans with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 5.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B3, 5.6 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled Summer Squash with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Green Soybeans with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 5.4 times more Calcium, 6.9 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 7 times more Selenium and 2.3 times more Zinc than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.4 times more Water than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Summer Squash with Salt contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Soybeans with Salt have 7.1 times more Energy, 20.6 times more Fat, 11.6 times more Saturated Fat, 4.3 times more Omega 3, 54.2 times more Omega 6, 2.6 times more Carbohydrate, 3 times more Fiber and 13.6 times more Protein than Boiled Summer Squash with Salt.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein