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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	70.7% 1.13g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	6.04% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	78.5% 102g	130g per day for Men 19-50 years
Sugars	12% 8.7g	105% 75.8g	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	57.7% 42g	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	% 32.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.58g	g per day for Men 19-50 years
Fiber	111% 42g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	99% 55.5g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	23.4% 211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	84.2% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	211% 2.74mg	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	564% 508mg	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% 3.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	70% 84.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	218% 2184mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	269% 2.42mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	197% 4.53mg	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	120% 842mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	172% 5842mg	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	560% 8395mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	67% 2481g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Spinach with Liquids and Salt have 50.5 times more Vitamin A, 2.6 times more Vitamin B2, 3.1 times more Vitamin B9, 12.3 times more Vitamin E and 119 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw 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 with Liquids and Salt vs Crookneck And Straightneck Summer Squash:

• 500 calories of Canned Spinach with Liquids and Salt have 4 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 6 times more Selenium, 159.5 times more Sodium and 1.4 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Canned Spinach with Liquids and Salt and Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach with Liquids and Salt have 1.4 times more Fat, 2.8 times more Omega 3, 1.6 times more Fiber and 2.1 times more Protein than Crookneck And Straightneck Summer Squash.
• While 500 kcal of Raw Crookneck And Straightneck Summer Squash contain 1.3 times more Carbohydrate and 8.7 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• Both Canned Spinach with Liquids and Salt and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 500 calories.
• Both Canned Spinach Solids and Liquids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.