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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled 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	1.2% 1.18g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	24% 13.5g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	264% 2377μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	61.7% 617mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	46.4% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 414g	11.6% 428g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Spinach has 65.5 times more Vitamin A, 1.9 times more Vitamin B1, 5.8 times more Vitamin B2, 2.3 times more Vitamin B6, 7.7 times more Vitamin B9, 16 times more Vitamin E and 154.3 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 2 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Crookneck And Straightneck Summer Squash:

• 1 pound of Boiled Spinach has 6.5 times more Calcium, 1.9 times more Copper, 8.1 times more Iron, 4.4 times more Magnesium, 5.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 7.5 times more Selenium, 35 times more Sodium and 2.6 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Boiled 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 Boiled Spinach has 2.1 times more Omega 3, 2.4 times more Fiber and 2.9 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 6.7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled 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 Boiled and Drained Spinach as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.