Comparing Nutrients in 300 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 300 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 882g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 1579g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.68g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	32.6% 42.4g	46% 60g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	1.1% 0.79g	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	% 1.76g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 4.26g	g per day for Men 19-50 years
Fiber	86% 32.6g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	63% 35.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	591% 5321μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	267% 1068μg	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	21.6% 19.4mg	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	208% 31.2mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3976% 4771μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	135% 1350mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	114% 1.03mg	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	216% 17.3mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	172% 724mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	275% 6.33mg	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	63% 441mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	189% 2841mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	21.2% 785g	40.2% 1488g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 6 times more Vitamin A, 3.9 times more Vitamin B2, 2.9 times more Vitamin B9, 16.5 times more Vitamin E and 68.7 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.1 times more Vitamin B3, 7.7 times more Vitamin B5 and 9.4 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 3.9 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 15.4 times more Selenium and 1.2 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.3 times more Sodium and 1.9 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.2 times more Fat, 1.9 times more Fiber and 2.2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 3.2 times more Saturated Fat, 1.7 times more Omega 3, more Omega 6, 1.4 times more Carbohydrate, 8.7 times more Sugars and 26 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.