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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	10% 13.2g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	19% 7.26g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17% 9.57g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	204% 1833μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	65.8% 263μg	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	68% 61.2mg	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	48.4% 7.26mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	37.6% 376mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	89.6% 7.17mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	20.7% 145mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.8% 436g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Spinach with Liquids and Salt 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 with Liquids and Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Canned Spinach with Liquids and Salt has 80.8 times more Vitamin A, 3.9 times more Vitamin B2, 1.9 times more Vitamin B6, 5.8 times more Vitamin B9, 5 times more Vitamin C, 13.3 times more Vitamin E and 136 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 1 lb of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.5 times more Vitamin B3 than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B3
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach Solids and Liquids 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 with Liquids and Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Canned Spinach with Liquids and Salt has 6.9 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 4.3 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium, 6 times more Selenium, 63.8 times more Sodium and 1.4 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Canned Spinach with Liquids and Salt 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 with Liquids and Salt has 6.4 times more Omega 3 and 3.5 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Canned Spinach with Liquids and Salt and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Carbohydrate and Fiber 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 and Liquids 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.