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

Weight per 300 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 882g
• Boiled Scallop Summer Squash with Salt: 1875g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.1 times more energy per 100g than Boiled Scallop Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Scallop Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop 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	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.98% 0.51g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	38.8% 28g	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	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	86% 32.6g	94% 35.6g	38g per day for Men 19-50 years
Protein	63% 35.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	591% 5321μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	123% 1.6mg	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	98% 394μg	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	225% 203mg	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	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3976% 4771μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	135% 1350mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	173% 1.56mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	172% 724mg	85% 356mg	420mg per day for Men 19-50 years
Manganese	275% 6.33mg	104% 2.4mg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	189% 2841mg	296% 4444mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	21.2% 785g	48% 1781g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Boiled Scallop Summer Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Scallop Summer Squash with Salt?

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

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 70.9 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B9, 13.9 times more Vitamin E and 72.7 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.4 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 as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 4.8 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 2.6 times more Manganese and 12.9 times more Selenium than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.6 times more Sodium and 2.3 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Copper, Phosphorus, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 2.4 times more Fat and 1.8 times more Protein than Boiled Scallop Summer Squash with Salt.
• While 300 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy, Omega 3 and Fiber per 300 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Scallop Summer Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.