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

Weight per 500 calories

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

Boiled 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 - Boiled Spinach or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled 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	5.83% 5.65g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.93g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	125% 2g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	62.7% 81.5g	76.7% 100g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	115% 64.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1266% 11391μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.13mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	793% 3174μg	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	237% 213mg	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	301% 45.2mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8942% 10730μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	296% 2957mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	190% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	20.5% 822μg	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	970% 77.6mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	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	174% 1217mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	101% 1522mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	53.6% 1983g	67% 2480g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Spinach have 7.7 times more Vitamin A, 1.8 times more Vitamin B1, 7.8 times more Vitamin B2, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9, 14.3 times more Vitamin E and 92.7 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach 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 Boiled Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Boiled Spinach have 5.1 times more Calcium, 2.2 times more Copper, 8 times more Iron, 4.5 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 6.2 times more Selenium, 57.8 times more Sodium and 2.9 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Water than Boiled and Drained Spinach.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spinach have 1.8 times more Fiber and 2.4 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.8 times more Fat and 7 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.