Comparing Nutrients in 300 calories Canned Spinach with Liquids and Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 300 calories

• Canned Spinach with Liquids and Salt: 1579g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g

Canned Spinach with Liquids and Salt have 1.5 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Spinach with Liquids and Salt or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	38% 27.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.5% 25.3g	85% 32.3g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	709% 6379μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	74.6% 0.97mg	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	229% 916μg	57.7% 231μg	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	237% 213mg	69.2% 62.3mg	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	168% 25.3mg	18.5% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	54% 64.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	131% 1311mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	205% 1.85mg	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	312% 25mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	97% 2.24mg	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	72% 505mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	336% 5037mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	60% 2216g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Spinach with Liquids and Salt or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Lets compare vitamin content per 300 calories of Canned Spinach with Liquids and Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 calories of Canned Spinach with Liquids and Salt have 55.3 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 4 times more Vitamin B9, 3.4 times more Vitamin C, 9.1 times more Vitamin E and 93.1 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Spinach with Liquids and Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 300 calories of Canned Spinach with Liquids and Salt have 4.7 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium, 3.5 times more Manganese, 1.6 times more Potassium, 4.1 times more Selenium and 43.7 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.5 times more Water than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Copper, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Spinach with Liquids and Salt have 3.6 times more Fat, 4.4 times more Omega 3 and 2.4 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 300 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.5 times more Carbohydrate, 5.3 times more Sugars and 1.3 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Energy per 300 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Omega 6 in 300 calories.