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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Frozen Spinach	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	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.3% 0.39g	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	30% 38.8g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	39.7% 29g	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	22% 16g	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	% 12.3g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.6g	g per day for Men 19-50 years
Fiber	76.3% 29g	26.3% 10g	38g per day for Men 19-50 years
Protein	65% 36.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	651% 5860μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	80% 1.04mg	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	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	61% 55mg	214% 193mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	129% 1290mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	102% 0.92mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	74.8% 1.72mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	65.3% 2220mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.5% 943g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 73.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B6, 7.6 times more Vitamin B9, 22.3 times more Vitamin E and 116.3 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.7 times more Vitamin B5 and 3.5 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 1 kg.
• Both Unprepared Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Frozen Spinach has 6.1 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium, 37 times more Sodium and 1.9 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen Spinach has 1.5 times more Energy, 1.9 times more Omega 3, 2.9 times more Fiber and 3.6 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 4.4 times more Sugars and 8.8 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate per 1 kg.
• Both Unprepared Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.