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

Weight per 100 calories

• Frozen Spinach: 345g
• Boiled Crookneck And Straightneck Summer Squash: 526g

Frozen Spinach has 1.5 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 - Frozen Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen 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	2.03% 1.97g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	11% 14.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 1.42g	g per day for Men 19-50 years
Fiber	26.3% 10g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	225% 2021μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	125% 500μg	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	21% 19mg	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	66.7% 10mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	44.5% 445mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	81.5% 6.5mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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% 169mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	8.4% 311g	13.4% 496g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Spinach have 6.9 times more Vitamin A, 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 15.8 times more Vitamin E and 55.4 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.2 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen 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 Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 100 calories of Frozen Spinach have 3.8 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium, 19.7 times more Selenium, 48.5 times more Sodium and 1.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.6 times more Water than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus per 100 calories.
• 100 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Spinach have 1.7 times more Fiber and 2.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 100 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Sugars and 11.1 times more Fructose than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy and Fat per 100 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 100 calories.