Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	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	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	304% 2735μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	4.35% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	69.4% 694mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	13% 435mg	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	29.3% 440mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 403g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 120.6 times more Vitamin A, 4.9 times more Vitamin B1, 6.5 times more Vitamin B2, 3.2 times more Vitamin B6, 12.1 times more Vitamin B9, 29.5 times more Vitamin E and 193.1 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Chopped Or Leaf Frozen Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no 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 vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 12.8 times more Calcium, 2 times more Copper, 2.8 times more Iron, 6.3 times more Magnesium, 7.4 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 27.5 times more Selenium, 19.4 times more Sodium and 1.7 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach has 19.5 times more Omega 3, 1.6 times more Carbohydrate, 2.6 times more Fiber and 6.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Energy and Omega 6 in one pound.