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

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

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 Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	76.7% 100g	130g per day for Men 19-50 years
Sugars	12% 8.7g	90% 65.3g	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	47.5% 34.5g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	152% 58g	76% 29g	38g per day for Men 19-50 years
Protein	99% 55.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	158% 2.05mg	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	151% 605μg	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	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	281% 42mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	218% 2184mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	190% 1.7mg	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	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	180% 4.13mg	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	109% 763mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	67% 2480g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 7.2 times more Vitamin A, 4.2 times more Vitamin B2, 2.5 times more Vitamin B9, 13.3 times more Vitamin E and 86.5 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 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 8.5 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.8 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 1.3 times more Potassium, 6 times more Selenium and 1.9 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 3.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3, 2 times more Fiber and 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 2.1 times more Omega 6, 1.3 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 Crookneck And Straightneck Summer Squash with Salt have similar amounts of Energy, Fat and Saturated Fat per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.