Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach with Salt VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	112% 146g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	NA	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	116% 44g	38g per day for Men 19-50 years
Protein	71.6% 40g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	670% 6030μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	149% 1.94mg	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	47.5% 190μg	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	120% 108mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	153% 1530mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	96% 0.86mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	105% 2.42mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 889g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Baked Acorn Winter Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 kg of Baked Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 28.7 times more Vitamin A, 13.5 times more Vitamin B2 and 6.4 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• While 1 kg of Baked Acorn Winter Squash with Salt contains 2.1 times more Vitamin B1, 2 times more Vitamin B3, 6.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 3.5 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 7.9 times more Selenium, 1.3 times more Sodium and 2.9 times more Zinc than Baked Acorn Winter Squash with Salt.
• While 1 kg of Baked Acorn Winter Squash with Salt contains 1.4 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.3 times more Omega 3 and 3.6 times more Protein than Baked Acorn Winter Squash with Salt.
• While 1 kg of Baked Acorn Winter Squash with Salt contains 3 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.