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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Spinach	Recommended Dietary Allowance
Energy	6.55% 190kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	29% 37.5g	130g per day for Men 19-50 years
Sugars	39.7% 29g	5.93% 4.3g	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	22% 16g	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	186% 2.42mg	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	47.5% 190μg	365% 1460μg	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	214% 193mg	109% 98mg	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	8.67% 1.3mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Spinach	Recommended Dietary Allowance
Calcium	21% 210mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	55% 4.4mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	407% 9.35mg	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	45.7% 320mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.7% 912g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crookneck And Straightneck Summer Squash versus 1 kg of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crookneck And Straightneck Summer Squash has 2 times more Vitamin C than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 65.5 times more Vitamin A, 1.9 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B6, 7.7 times more Vitamin B9, 16 times more Vitamin E and 154.3 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Spinach provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Spinach contains 6.5 times more Calcium, 1.9 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 5.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 7.5 times more Selenium, 35 times more Sodium and 2.6 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Spinach contain similar levels of Water per one kilogram.
• 1 kilogram of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crookneck And Straightneck Summer Squash has 6.7 times more Sugars than Boiled Spinach.
• While 1 kg of Boiled and Drained Spinach contains 2.1 times more Omega 3, 2.4 times more Fiber and 2.9 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Spinach offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.