Comparing Nutrients in 1 kilogram Canned Spinach with Liquids VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%

Macro Nutrients

	Canned Spinach with Liquids	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	32% 23.3g	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	58% 22g	37% 14g	38g per day for Men 19-50 years
Protein	37.7% 21g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	449% 4040μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	76% 0.99mg	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	145% 580μg	32.5% 130μg	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	150% 135mg	75.6% 68mg	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	107% 16mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	81% 0.73mg	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	198% 16mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	114% 2.63mg	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	45.7% 320mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 932g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 40.4 times more Vitamin A, 2.3 times more Vitamin B2, 4.5 times more Vitamin B9, 2 times more Vitamin C, 10.7 times more Vitamin E and 70.5 times more Vitamin K than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• While Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Spinach Solids and Liquids as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 4.2 times more Calcium, 1.6 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 4 times more Selenium and 1.2 times more Zinc than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• While Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 1.3 times more Phosphorus and 3.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Spinach Solids and Liquids have 2.4 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• While Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 1.9 times more Carbohydrate and 7.1 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.