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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	30.7% 891kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	44.2% 57.5g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	3.6% 2.6g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	42.3% 16g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	154% 86g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	12% 0.15mg	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	102% 407μg	11.4% 45.6μg	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	10% 9.13mg	25.6% 23mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	14.3% 0.13mg	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	98% 7.84mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	13.5% 0.31mg	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	184% 1288mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	5.06% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Soy Nuts have 9.9 times more Vitamin B1, 30.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 8.9 times more Vitamin B9 and 8.4 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain more Vitamin A and 2.5 times more Vitamin C than Dry-roasted Soybeans.
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• Both Dry-roasted Soybeans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Soy Nuts have 6.4 times more Calcium, 16.6 times more Copper, 10.7 times more Iron, 14.3 times more Magnesium, 13.9 times more Manganese, 22.4 times more Phosphorus, 7.7 times more Potassium, 96.5 times more Selenium and 21.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 117.8 times more Water than Dry-roasted Soybeans.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Nuts have 23.6 times more Energy, 55.4 times more Fat, 48.9 times more Saturated Fat, 17.6 times more Omega 3, 219.7 times more Omega 6, 7.6 times more Carbohydrate, 7.4 times more Fiber and 41.7 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein