Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	15% 19.5g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	16.2% 11.7g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	32.5% 18g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	304% 2735μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	22.7% 0.29mg	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	137% 549μg	22.7% 91μg	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	11% 9.98mg	27.7% 25mg	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	107% 16mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	69.4% 694mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	52% 0.47mg	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	111% 8.9mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	42% 0.97mg	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	32.4% 227mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 403g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 54.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B6, 6.1 times more Vitamin B9, 25.3 times more Vitamin E and 154.5 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.8 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 5.7 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 27.5 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Energy, 2.6 times more Fiber and 4.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 5.1 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.