Comparing Nutrients in 1 kilogram Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.9% 0.49g	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	29% 38g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	34.2% 25g	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	18% 13g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	63% 24g	29% 11g	38g per day for Men 19-50 years
Protein	53% 29.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	582% 5240μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	60% 0.78mg	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	57.5% 230μg	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	129% 116mg	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	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	136% 1360mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	72.2% 0.65mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	68.3% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	52% 1770mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.7% 912g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash per 1 kg

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

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

• 1 kilogram of Boiled Spinach has 9.4 times more Vitamin A, 2.2 times more Vitamin B1, 9.4 times more Vitamin B2, 3.1 times more Vitamin B6, 6.3 times more Vitamin B9, 17.3 times more Vitamin E and 112.2 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.2 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 1 kilogram of Boiled Spinach has 6.2 times more Calcium, 2.7 times more Copper, 9.6 times more Iron, 5.4 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 7.5 times more Selenium, 70 times more Sodium and 3.5 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach has 2.2 times more Fiber and 2.9 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 5.8 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.