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

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	30.5% 885kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	40.8% 39.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	46% 60g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	48.6% 18.5g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	129% 72.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.73mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	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	186% 744μg	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	13.2% 12mg	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	11.2% 1.7mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	55% 550mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	389% 31mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	200% 1397mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	105% 3566mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	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	88.2% 9.7mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.46% 17g	5.06% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soybeans 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 Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Soybeans have 20.3 times more Vitamin B1, 34.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6, 16.3 times more Vitamin B9, 7.1 times more Vitamin E and 10.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 56 times more Vitamin A and 1.9 times more Vitamin C than Raw Soybeans.
• 7 ounces of Soybeans have insufficient amounts of Vitamin A
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw 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 Soybeans vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Soybeans have 12.6 times more Calcium, 25.5 times more Copper, 42.4 times more Iron, 17.5 times more Magnesium, 16 times more Manganese, 24.3 times more Phosphorus, 10.2 times more Potassium, 89 times more Selenium and 22.2 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 11 times more Water than Raw 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 Soybeans have 23.5 times more Energy, 51.1 times more Fat, 45.1 times more Saturated Fat, 16.2 times more Omega 3, 202.6 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 8.5 times more Fiber and 35.1 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