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

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	3.2% 2.3g	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	8.2% 5.94g	0.56% 0.41g	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	% 4.13g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0.95g	g per day for Men 19-50 years
Fiber	13% 5g	44% 16.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	47.5% 0.62mg	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	26% 104μg	137% 549μg	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	58.5% 52.6mg	11% 9.98mg	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	3.63% 0.54mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	81% 0.73mg	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	21% 1.68mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	141% 3.25mg	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	18.8% 132mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 403g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 4.3 times more Vitamin B5 and 5.3 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 10.8 times more Vitamin A, 1.8 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B6, 5.3 times more Vitamin B9, 29.5 times more Vitamin E and 122.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 7 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 5.1 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 27.5 times more Selenium, 1.4 times more Sodium and 2.2 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 4.9 times more Sugars and 14.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.8 times more Energy, 1.3 times more Carbohydrate, 3.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.