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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.72% 0.12g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	9.4% 6.8g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	304% 2735μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	29.7% 0.39mg	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	24% 95μg	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	54.4% 49mg	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	3.63% 0.54mg	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 Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	69.4% 694mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	42% 0.38mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	25.2% 0.58mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	18.7% 635mg	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	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 403g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Scallop Summer Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 lb of Boiled Scallop Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 150.8 times more Vitamin A, 1.5 times more Vitamin B1, 7 times more Vitamin B2, 1.6 times more Vitamin B6, 5.8 times more Vitamin B9, 29.5 times more Vitamin E and 154.5 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 1 lb of Boiled and Drained Scallop Summer Squash with Salt contains 4.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Scallop Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 10.2 times more Calcium, 1.9 times more Copper, 5.9 times more Iron, 4.3 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium, 27.5 times more Selenium, 1.4 times more Sodium and 2 times more Zinc than Boiled Scallop Summer Squash with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Scallop Summer Squash with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.9 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Fiber and 3.9 times more Protein than Boiled Scallop Summer Squash with Salt.
• While 1 lb of Boiled and Drained Scallop Summer Squash with Salt contains 2.9 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Scallop Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Scallop Summer Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.