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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10% 290kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	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	32.4% 42g	29% 38g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.7g	g per day for Men 19-50 years
Fiber	76.3% 29g	29% 11g	38g per day for Men 19-50 years
Protein	65% 36.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	651% 5860μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	129% 1290mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	72.2% 0.65mg	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	236% 19mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	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	70% 490mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.5% 943g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen 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 Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 1 kilogram of Frozen Spinach has 10.5 times more Vitamin A, 2.2 times more Vitamin B1, 9 times more Vitamin B2, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9, 24.2 times more Vitamin E and 84.5 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 3.4 times more Vitamin B5 and 2.1 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Unprepared Frozen 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 Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 1 kilogram of Frozen Spinach has 5.9 times more Calcium, 2.2 times more Copper, 5.1 times more Iron, 4.7 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 30 times more Selenium, 74 times more Sodium and 2.5 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• Both Frozen 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 Frozen Spinach has 2.6 times more Fiber and 3.5 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash contains 3.8 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen 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 Unprepared Frozen Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.