Comparing Nutrients in 100 grams Crookneck And Straightneck Summer Squash VS Natto

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Natto	34%	44%	22%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Natto	Recommended Dietary Allowance
Energy	0.66% 19kcal	7.28% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.88g	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	6.74% 4.9g	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	2.2% 1.6g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	1.8% 1g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Natto	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	10% 0.13mg	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	4.75% 19μg	2% 8μg	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	21.4% 19.3mg	14.4% 13mg	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	0.87% 0.13mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Natto	Recommended Dietary Allowance
Calcium	2.1% 21mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	74% 0.67mg	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	5.5% 0.44mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	66.4% 1.53mg	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	4.57% 32mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	21.4% 729mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Crookneck And Straightneck Summer Squash VS Natto per 100 g

Compare the macro and micronutrient content in 100 g of Crookneck And Straightneck Summer Squash versus 100 g of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crookneck And Straightneck Summer Squash vs Natto:

• 100 grams of Crookneck And Straightneck Summer Squash have more Vitamin B3, 2.4 times more Vitamin B9 and 1.5 times more Vitamin C than Natto.
• While 100 g of Natto contain 3.1 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 7.2 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Natto provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Natto have insufficient amounts of Vitamin B3
• Both Raw Crookneck And Straightneck Summer Squash as well as Natto have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Crookneck And Straightneck Summer Squash vs Natto:

• 100 grams of Crookneck And Straightneck Summer Squash have 1.7 times more Water than Natto.
• While 100 g of Natto contain 10.3 times more Calcium, 7.3 times more Copper, 19.5 times more Iron, 5.8 times more Magnesium, 8.9 times more Manganese, 5.4 times more Phosphorus, 3.3 times more Potassium, 44 times more Selenium and 10.4 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• 100 grams of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Natto contain 11.1 times more Energy, 40.7 times more Fat, 17.1 times more Saturated Fat, 17.1 times more Omega 3, 140.4 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Sugars, 5.4 times more Fiber and 19.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• 100 grams of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein