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

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Miso	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.52g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	17% 12.3g	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	3.6% 2.6g	16.4% 12g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Miso	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	30.4% 0.39mg	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	11.4% 45.6μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	0% 0mg	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	1.6% 0.24mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Miso	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	93% 0.83mg	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	9.18% 0.73mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	74% 1.7mg	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	8.22% 57.5mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.3% 85.4g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have 14 times more Vitamin A, 1.2 times more Vitamin B9 and more Vitamin C than Miso.
• While 7 oz of Miso contain 2.3 times more Vitamin B1, 9.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12 and 6.7 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Miso provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Miso have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have 2.2 times more Water than Miso.
• While 7 oz of Miso contain 2.6 times more Calcium, 6.5 times more Copper, 6.7 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 5.5 times more Phosphorus, 35 times more Selenium, 3728 times more Sodium and 11.6 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Miso contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 10.4 times more Energy, 15.4 times more Fat, 16 times more Saturated Fat, 4.9 times more Omega 3, 50.6 times more Omega 6, 6.7 times more Carbohydrate, 2.5 times more Sugars, 4.6 times more Fructose, 4.9 times more Fiber and 12.3 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein