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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Crookneck And Straightneck Summer Squash have 1.5 times more Water than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 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 Raw Crookneck And Straightneck Summer Squash.
• 7 ounces of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Soybeans no Salt contain 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 Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Soybeans 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