Comparing Nutrients in 1 pound Canned Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Canned Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	7.45% 5.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	247% 2223μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	14.7% 0.19mg	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	111% 445μg	11.3% 45.4μg	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	72% 65mg	13.6% 12.2mg	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	58.7% 8.8mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1745% 2094μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	57.6% 576mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	40.3% 0.36mg	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	130% 10.4mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	19% 0.44mg	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	28.5% 200mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Spinach versus 1 lb of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Canned Spinach has 98 times more Vitamin A, 5.1 times more Vitamin B2, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9, 5.3 times more Vitamin C, 16.2 times more Vitamin E and 164.9 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Canned Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach, Solids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Canned Spinach has 10.6 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 5.8 times more Magnesium, 6.2 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 7 times more Selenium, 64.4 times more Sodium and 1.6 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Canned Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Water per one pound.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach has 9.4 times more Omega 3, 1.7 times more Fiber and 4.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Canned Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Canned Spinach, Solids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Energy and Omega 6 in one pound.