Comparing Nutrients in 500 calories Canned Spinach with Liquids VS Boiled Summer Squash with Salt

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Boiled Summer Squash with Salt: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	83% 108g	130g per day for Men 19-50 years
Sugars	12% 8.7g	89.3% 64.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 58g	92% 35g	38g per day for Men 19-50 years
Protein	99% 55.5g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	125% 1.63mg	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	382% 1526μg	125% 500μg	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	395% 355mg	153% 138mg	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	281% 42mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	218% 2184mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	286% 2.58mg	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	520% 41.6mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	232% 5.33mg	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	120% 842mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	63.3% 2343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 38.7 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 2.6 times more Vitamin C, 12 times more Vitamin E and 114.5 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 3.4 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.2 times more Calcium, 4.6 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium and 6.3 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 1.3 times more Fat, 1.6 times more Omega 3, 1.7 times more Fiber and 2.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2 times more Omega 6, 1.4 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.