Comparing Nutrients in 7 ounces Boiled Soybeans VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	11.8% 341kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	7.9% 5.7g	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	4.35% 3.16g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	31.3% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	64.5% 36g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	16% 0.21mg	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	26.8% 107μg	9.43% 37.7μg	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	3.75% 3.37mg	42.6% 38.3mg	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	4.63% 0.69mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	20.3% 0.18mg	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	128% 10.2mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	15% 0.34mg	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	69.5% 486mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.35% 124g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Crookneck And Straightneck Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Soybeans vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Boiled Soybeans have 3 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9, 2.7 times more Vitamin E and 6 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 11.4 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• 7 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Soybeans vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Boiled Soybeans have 4.9 times more Calcium, 4.4 times more Copper, 11.7 times more Iron, 4.3 times more Magnesium, 4.8 times more Manganese, 7.7 times more Phosphorus, 2.3 times more Potassium, 36.5 times more Selenium and 4 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 1.5 times more Water than Boiled Soybeans no Salt.
• 7 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans have 9.1 times more Energy, 33.2 times more Fat, 13.9 times more Saturated Fat, 13.9 times more Omega 3, 114.5 times more Omega 6, 2.2 times more Carbohydrate, 6 times more Fiber and 18 times more Protein than Crookneck And Straightneck Summer Squash.
• Both Boiled Soybeans and Crookneck And Straightneck Summer Squash offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein