Comparing Nutrients in 14 ounces Canned Spinach with Liquids VS 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	2.6% 75.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	13.6% 9.84g	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	7.17% 5.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	23% 8.73g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	15% 8.37g	7.37% 4.13g	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	178% 1603μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24% 0.31mg	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	57.5% 230μg	23% 91μg	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	59.5% 53.6mg	51% 46mg	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	42.3% 6.35mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	14.6% 17.5μg	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	33% 329mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	28.7% 0.26mg	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	78.4% 6.27mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	27% 0.62mg	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	18% 127mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 370g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 14 oz.
• 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 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• 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 1.3 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.