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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.27g	g per day for Men 19-50 years
Fiber	44% 16.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	32.5% 18g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	304% 2735μg	4.03% 36.3μg	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	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	69.4% 694mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	29.6% 1007mg	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	0.6% 9.07mg	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	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 75.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9, 27.2 times more Vitamin E and 169 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 2.1 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.3 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 4.1 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 27.5 times more Selenium, 48.5 times more Sodium and 1.7 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more Energy, 8.6 times more Omega 3, 1.2 times more Carbohydrate, 3.7 times more Fiber and 4 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 5.6 times more Sugars and 17.7 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.