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

Weight per 300 calories

• Frozen Spinach: 1035g
• Boiled Crookneck And Straightneck Summer Squash: 1579g

Frozen Spinach has 1.5 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 - Frozen Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen 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	6.08% 5.9g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	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	33.5% 43.6g	46% 60g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 4.26g	g per day for Men 19-50 years
Fiber	79% 30g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	674% 6062μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	375% 1500μg	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	63.2% 57mg	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	200% 30mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	133% 1334mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	244% 19.6mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	72.4% 507mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	25.2% 933g	40.2% 1488g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Spinach have 6.9 times more Vitamin A, 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 15.8 times more Vitamin E and 55.4 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.2 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen 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 Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 300 calories of Frozen Spinach have 3.8 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium, 19.7 times more Selenium, 48.5 times more Sodium and 1.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.6 times more Water than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus per 300 calories.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Spinach have 1.7 times more Fiber and 2.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Omega 3, 1.4 times more Carbohydrate, 5.8 times more Sugars and 11.1 times more Fructose than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy and Fat per 300 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 300 calories.