Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	37% 48g	33% 43g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	35.7% 26g	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	1.24% 0.9g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	37% 14g	38g per day for Men 19-50 years
Protein	71.6% 40g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	670% 6030μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	50% 0.65mg	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	303% 1210μg	50% 200μg	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	24.4% 22mg	61% 55mg	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	236% 35.4mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	153% 1530mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	114% 1.03mg	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	245% 19.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	93% 2.13mg	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	71.4% 500mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 889g	25.3% 937g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 54.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B6, 6.1 times more Vitamin B9, 25.3 times more Vitamin E and 154.5 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.8 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 5.7 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 27.5 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Energy, 2.6 times more Fiber and 4.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 5.1 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.