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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Boiled Summer Squash With Salt VS Canned Spinach With Liquids Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled Summer Squash with Salt have 2.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 3.4 times more Vitamin B5 than Canned Spinach with Liquids.
• While 100 kcal of Canned Spinach Solids and Liquids contain 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.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Summer Squash with Salt have 3 times more Sodium than Canned Spinach with Liquids.
• While 100 kcal of Canned Spinach Solids and Liquids contain 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.
• Both Boiled Summer Squash with Salt and Canned Spinach with Liquids contain similar levels of Copper, Phosphorus, Zinc and Water per 100 calories.
• 100 calories of Boiled Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Summer Squash with Salt have 1.4 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach with Liquids.
• While 100 kcal of Canned Spinach Solids and Liquids contain 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.
• Both Boiled Summer Squash with Salt and Canned Spinach with Liquids offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Omega 6 in 100 calories.