Comparing Nutrients in 100 calories Canned Spinach with Liquids VS Boiled Summer Squash with Salt

Weight per 100 calories

• Canned Spinach with Liquids: 526g
• Boiled Summer Squash with Salt: 500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Spinach with Liquids or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.44% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	18.4% 7g	38g per day for Men 19-50 years
Protein	20% 11g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	236% 2126μg	6.1% 55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	25% 0.33mg	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	76.3% 305μg	25% 100μg	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	79% 71mg	30.6% 27.5mg	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	56% 8.42mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1670% 2004μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	43.7% 437mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	57.2% 0.52mg	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	104% 8.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	46.3% 1.07mg	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	24% 168mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	79% 1185mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	13.3% 491g	12.7% 469g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 38.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 2.6 times more Vitamin C, 12 times more Vitamin E and 114.5 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 3.4 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.2 times more Calcium, 4.6 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium and 6.3 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper, Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach Solids and Liquids have 1.3 times more Fat, 1.6 times more Omega 3, 1.7 times more Fiber and 2.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2 times more Omega 6, 1.4 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.