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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	42.4% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.62% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	47% 61.3g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	62.7% 45.5g	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	2.7% 1.96g	34.6% 25g	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	% 1.43g	% 19.4g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.95g	g per day for Men 19-50 years
Fiber	75.5% 28.7g	41.6% 15.8g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	680% 6117μg	14% 126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	50.5% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	75% 300μg	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	407% 367mg	339% 305mg	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	177% 26.5mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	42% 50.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	129% 1291mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	161% 1.45mg	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	442% 35.3mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	118% 2.7mg	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	91% 639mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	103% 3505mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	40.2% 1489g	3700g per day for Men 19-50 years

Spinach VS Crookneck And Straightneck Summer Squash Nutrients Per 300 Kcal

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

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

• 300 calories of Spinach have 48.4 times more Vitamin A, 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 8.4 times more Vitamin B9, 1.2 times more Vitamin C, 12.9 times more Vitamin E and 124.7 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 300 kcal of Raw Crookneck And Straightneck Summer Squash contain 3 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Spinach have 3.9 times more Calcium, 5.1 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 4.1 times more Selenium, 32.6 times more Sodium and 1.5 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Copper and Water per 300 calories.
• 300 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 2.7 times more Omega 3, 1.8 times more Fiber and 2.3 times more Protein than Crookneck And Straightneck Summer Squash.
• While 300 kcal of Raw Crookneck And Straightneck Summer Squash contain 1.3 times more Carbohydrate, 8.3 times more Sugars and 12.8 times more Fructose than Raw Spinach.
• Both Spinach and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 300 calories.
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 300 calories.