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

Weight per 500 calories

• Canned Spinach: 2174g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Canned Spinach has 1.2 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 500 calories - Canned Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	242% 3.87g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	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	57% 74g	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	137% 52g	76% 29g	38g per day for Men 19-50 years
Protein	109% 61g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1184% 10652μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	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	533% 2130μg	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	345% 311mg	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	8362% 10035μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	276% 2761mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	435% 3.9mg	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	625% 50mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	393% 1652mg	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	137% 957mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	221% 7522mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	54% 1995g	67% 2480g	3700g per day for Men 19-50 years

Canned Spinach VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach or Boiled Crookneck And Straightneck Summer Squash?

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

• 500 calories of Canned Spinach have 7.2 times more Vitamin A, 4.6 times more Vitamin B2, 3.5 times more Vitamin B9, 13.4 times more Vitamin E and 86.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 8.3 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Canned Spinach have 4.8 times more Calcium, 2.3 times more Copper, 5.1 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Selenium, 266 times more Sodium and 1.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• Both Canned Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Water per 500 calories.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach have 1.8 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy and Fat per 500 calories.
• Both Canned Spinach, Solids with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.