Comparing Nutrients in 300 calories Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Boiled Spinach: 1304g
• Boiled Crookneck And Straightneck Summer Squash: 1579g

Boiled Spinach has 1.2 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	46% 60g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	54% 39g	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	28.5% 20.7g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.26g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	69% 38.7g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	759% 6835μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	95% 1.23mg	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	476% 1904μg	91% 363μg	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	142% 128mg	204% 183mg	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	181% 27mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	177% 1774mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	108% 2.48mg	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	104% 730mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	32% 1190g	40.2% 1488g	3700g per day for Men 19-50 years

Boiled Spinach VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spinach or Boiled Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 300 calories of Boiled Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 300 calories of Boiled Spinach have 7.7 times more Vitamin A, 1.8 times more Vitamin B1, 7.8 times more Vitamin B2, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9, 14.3 times more Vitamin E and 92.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 300 calories of Boiled Spinach have 5.1 times more Calcium, 2.2 times more Copper, 8 times more Iron, 4.5 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 6.2 times more Selenium, 57.8 times more Sodium and 2.9 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Water than Boiled and Drained Spinach.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach have 1.8 times more Fiber and 2.4 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.8 times more Fat and 7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 300 calories.