Comparing Nutrients in 500 calories Canned Spinach with Liquids and Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 500 calories

• Canned Spinach with Liquids and Salt: 2632g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g

Canned Spinach with Liquids and Salt have 1.5 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	45.7% 0.73g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	87.6% 114g	130g per day for Men 19-50 years
Sugars	12% 8.7g	63% 45.8g	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	111% 42g	142% 54g	38g per day for Men 19-50 years
Protein	99% 55.5g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	124% 1.6mg	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	96% 385μg	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	115% 104mg	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	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	89.7% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	218% 2184mg	46% 462mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	342% 3.08mg	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	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	162% 3.73mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	109% 3692mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	560% 8395mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	101% 11mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	100% 3694g	3700g per day for Men 19-50 years

Canned Spinach With Liquids And Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids and Salt or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

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

• 500 calories of Canned Spinach with Liquids and Salt have 55.3 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6, 4 times more Vitamin B9, 3.4 times more Vitamin C, 9.1 times more Vitamin E and 93.1 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach with Liquids and Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 500 calories of Canned Spinach with Liquids and Salt have 4.7 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium, 3.5 times more Manganese, 1.6 times more Potassium, 4.1 times more Selenium and 43.7 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.5 times more Water than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Copper, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach with Liquids and Salt have 3.6 times more Fat, 4.4 times more Omega 3 and 2.4 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.5 times more Carbohydrate, 5.3 times more Sugars and 1.3 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Energy per 500 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Omega 6 in 500 calories.