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

Weight per 100 calories

• Canned Spinach with Liquids: 526g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 526g

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 Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck 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	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.5% 0.26g	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	15.3% 20g	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	9.5% 6.9g	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	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.42g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	20% 11g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	236% 2126μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	31.6% 0.41mg	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	30.3% 121μg	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	68% 61mg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1670% 2004μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	43.7% 437mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	38% 0.34mg	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	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	36% 0.83mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	13.3% 491g	13.4% 496g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 7.2 times more Vitamin A, 4.2 times more Vitamin B2, 2.5 times more Vitamin B9, 13.3 times more Vitamin E and 86.5 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 8.5 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.8 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 1.3 times more Potassium, 6 times more Selenium and 1.9 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 3.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3, 2 times more Fiber and 2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.1 times more Omega 6, 1.3 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 Crookneck And Straightneck Summer Squash with Salt have similar amounts of Energy, Fat and Saturated Fat per 100 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.