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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10% 290kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	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	32.4% 42g	37% 48g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	31.6% 12g	38g per day for Men 19-50 years
Protein	65% 36.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	651% 5860μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	67.7% 0.88mg	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	30% 120μg	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	71% 64mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	129% 1290mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	94% 0.85mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	70.4% 1.62mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	61.5% 2090mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.3% 937g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Spinach has 41.9 times more Vitamin A, 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 12.1 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Spinach has 7.2 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 30 times more Selenium, 14.8 times more Sodium and 1.5 times more Zinc than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Spinach has 2.2 times more Omega 3, 2.4 times more Fiber and 4.4 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Unprepared Frozen Spinach as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.