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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	6.58% 8.55g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	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	7.3% 2.78g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	9.92% 39.7μg	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	12% 11mg	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	1.85% 0.28mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	8.93% 0.71mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	11% 77.4mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.03% 186g	5.06% 187g	3700g per day for Men 19-50 years

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

• Boiled and Drained All Varieties Summer Squash with Salt have 1.6 times more Vitamin B2 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 5.1 times more Vitamin A, 2.4 times more Vitamin B5, 2.1 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled and Drained All Varieties Summer Squash with Salt have 1.2 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Iron, Potassium, Sodium and Water per 7 oz.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained All Varieties Summer Squash with Salt have 1.3 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Omega 3, Carbohydrate, Sugars and Protein per 7 oz.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.