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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Spinach	39%	12%	49%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Spinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.69% 0.12g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	18% 13g	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.32g	g per day for Men 19-50 years
Fiber	12% 4.54g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Spinach	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Spinach	Recommended Dietary Allowance
Calcium	9.53% 95mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	65.5% 0.59mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	177% 4.07mg	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	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crookneck And Straightneck Summer Squash versus 1 lb of 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 Spinach:

• 1 pound of Crookneck And Straightneck Summer Squash has 2.5 times more Vitamin B5 than Spinach.
• While 1 lb of Raw Spinach contains 58.6 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 10.2 times more Vitamin B9, 1.5 times more Vitamin C, 15.6 times more Vitamin E and 150.9 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw 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 Spinach:

• 1 lb of Raw Spinach contains 4.7 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium, 39.5 times more Sodium and 1.8 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Spinach contain similar levels of Water per one pound.
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crookneck And Straightneck Summer Squash has 6.9 times more Sugars and 10.6 times more Fructose than Spinach.
• While 1 lb of Raw Spinach contains 3.2 times more Omega 3, 2.2 times more Fiber and 2.8 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and 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 Raw Spinach provide inadequate amounts of Energy and Omega 6 in one pound.