Comparing Nutrients in 1 pound Crookneck And Straightneck Summer Squash VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	18% 13g	4.07% 2.95g	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	9.95% 7.2g	1.13% 0.82g	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	% 5.58g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 1.1g	g per day for Men 19-50 years
Fiber	12% 4.54g	34.6% 13g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	60% 0.78mg	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	21.5% 86μg	164% 658μg	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	97% 87.5mg	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	3.93% 0.59mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Calcium	9.53% 95mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	72.6% 0.65mg	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	25% 2mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	139% 3.2mg	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	20.7% 145mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Crookneck And Straightneck Summer Squash VS Frozen Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Crookneck And Straightneck Summer Squash versus 1 lb of Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Crookneck And Straightneck Summer Squash has 1.7 times more Vitamin B5 and 3.5 times more Vitamin C than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 73.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B6, 7.6 times more Vitamin B9, 22.3 times more Vitamin E and 116.3 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Crookneck And Straightneck Summer Squash as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crookneck And Straightneck Summer Squash vs Frozen Spinach:

• 1 lb of Unprepared Frozen Spinach contains 6.1 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium, 37 times more Sodium and 1.9 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach contain similar levels of Water per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crookneck And Straightneck Summer Squash has 4.4 times more Sugars and 8.8 times more Fructose than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.9 times more Omega 3, 2.9 times more Fiber and 3.6 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Raw Crookneck And Straightneck Summer Squash as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.