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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	10% 13.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	19% 7.26g	12% 4.54g	38g per day for Men 19-50 years
Protein	17% 9.57g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	204% 1833μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	65.8% 263μg	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	68% 61.2mg	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	48.4% 7.26mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	37.6% 376mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	89.6% 7.17mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	20.7% 145mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	29.6% 1007mg	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	0.6% 9.07mg	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	11.6% 428g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Spinach with Liquids and Salt has 50.5 times more Vitamin A, 2.6 times more Vitamin B2, 3.1 times more Vitamin B9, 12.3 times more Vitamin E and 119 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Spinach Solids and Liquids 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 with Liquids and Salt vs Crookneck And Straightneck Summer Squash:

• 1 pound of Canned Spinach with Liquids and Salt has 4 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 6 times more Selenium, 159.5 times more Sodium and 1.4 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Canned Spinach with Liquids and Salt and Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus, Potassium and 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 with Liquids and Salt has 2.8 times more Omega 3, 1.6 times more Fiber and 2.1 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 1.3 times more Carbohydrate and 8.7 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.