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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Canned Spinach	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	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.04% 0.18g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	18% 13g	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	9.95% 7.2g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	247% 2223μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.3% 0.47mg	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	21.5% 86μg	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	97% 87.5mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1745% 2094μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	57.6% 576mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	46.4% 0.42mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	29.6% 1007mg	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	0.6% 9.07mg	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	11.6% 428g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Spinach has 61.3 times more Vitamin A, 3.4 times more Vitamin B2, 5.2 times more Vitamin B9, 14.9 times more Vitamin E and 144.3 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 3.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach, Solids with Salt as well as Raw 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 Crookneck And Straightneck Summer Squash:

• 1 pound of Canned Spinach has 6 times more Calcium, 2 times more Copper, 5.2 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium, 161 times more Sodium and 1.6 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Water per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach has 4.1 times more Omega 3, 2.4 times more Fiber and 2.8 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 7.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Canned Spinach, Solids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.