Comparing Nutrients in 100 calories Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Boiled Spinach: 435g
• Boiled Crookneck And Straightneck Summer Squash: 526g

Boiled Spinach has 1.2 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	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	12.5% 16.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	27.5% 10.4g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	23% 13g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	253% 2278μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	159% 635μg	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	47.3% 42.6mg	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	60.3% 9.04mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	59% 591mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	4.1% 164μg	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	194% 15.5mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	34.8% 243mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	59.6% 2026mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	10.7% 397g	13.4% 496g	3700g per day for Men 19-50 years

Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spinach or Boiled Crookneck And Straightneck Summer Squash?

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

• 100 calories of Boiled Spinach have 7.7 times more Vitamin A, 1.8 times more Vitamin B1, 7.8 times more Vitamin B2, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9, 14.3 times more Vitamin E and 92.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 100 calories of Boiled Spinach have 5.1 times more Calcium, 2.2 times more Copper, 8 times more Iron, 4.5 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 6.2 times more Selenium, 57.8 times more Sodium and 2.9 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Water than Boiled and Drained Spinach.
• 100 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spinach have 1.8 times more Fiber and 2.4 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.8 times more Fat and 7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 100 calories.