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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	12% 15.4g	13.2% 17g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	28.6% 11g	13% 5g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	247% 2223μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	27.2% 0.35mg	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	26% 104μg	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	58.5% 52.6mg	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	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	57.6% 576mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	32.8% 0.29mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	31% 0.71mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	23.6% 803mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Spinach has 8.8 times more Vitamin A, 5.5 times more Vitamin B2, 1.3 times more Vitamin B6, 4.3 times more Vitamin B9, 1.2 times more Vitamin C, 16.2 times more Vitamin E and 104.9 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 6.9 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• 1 pound of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Spinach has 5.8 times more Calcium, 2.8 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 7 times more Selenium, 322 times more Sodium and 2.1 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• Both Canned Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Water per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach has 2.2 times more Omega 3, 2.2 times more Fiber and 2.7 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 6.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.