Comparing Nutrients in 1 kilogram Boiled Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	7.93% 230kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	16.4% 12g	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	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	53% 29.7g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	582% 5240μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	32.3% 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	365% 1460μg	25% 100μg	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	109% 98mg	30% 27mg	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	139% 21mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	136% 1360mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	42% 0.97mg	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	80% 560mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.7% 912g	26% 960g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spinach versus 1 kg of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 kilogram of Boiled Spinach has 104.8 times more Vitamin A, 5.9 times more Vitamin B1, 8.7 times more Vitamin B2, 3 times more Vitamin B5, 5.8 times more Vitamin B6, 14.6 times more Vitamin B9, 3.6 times more Vitamin C, 17.3 times more Vitamin E and 176.3 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin E
• Both Boiled and Drained Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 kilogram of Boiled Spinach has 11.3 times more Calcium, 2.2 times more Copper, 5 times more Iron, 6.7 times more Magnesium, 9.6 times more Manganese, 2.7 times more Phosphorus, 4.9 times more Potassium, 7.5 times more Selenium, 14 times more Sodium and 2.6 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Water per one kilogram.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach has 4.8 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 4.9 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.