Comparing Nutrients in 14 ounces Boiled Chopped Or Leaf Frozen Spinach VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	15.8% 11.4g	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	0.49% 0.36g	8.7% 6.3g	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	% 0.79g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.24g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	28.4% 16g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	266% 2393μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	31.8% 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	120% 480μg	19% 75.4μg	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	9.7% 8.73mg	85% 76.6mg	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	94% 14mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	60.7% 607mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	40.6% 0.37mg	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	97% 7.78mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	29.7% 0.68mg	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	28.3% 198mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.54% 353g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 75.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9, 27.2 times more Vitamin E and 169 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 2.1 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.3 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 4.1 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 27.5 times more Selenium, 48.5 times more Sodium and 1.7 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more Energy, 8.6 times more Omega 3, 1.2 times more Carbohydrate, 3.7 times more Fiber and 4 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 5.6 times more Sugars and 17.7 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.