Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash with Salt

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g
• Boiled Summer Squash with Salt: 2500g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more energy per 100g than Boiled Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	83% 108g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	89.3% 64.8g	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	1.83% 1.32g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	143% 54.4g	92% 35g	38g per day for Men 19-50 years
Protein	105% 59g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	985% 8868μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	125% 1.63mg	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	445% 1779μg	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	36% 32.4mg	153% 138mg	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	347% 52mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	225% 2250mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	286% 2.58mg	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	360% 29mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	232% 5.33mg	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	105% 735mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	316% 4735mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	63.3% 2343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 32.2 times more Vitamin A, 2.5 times more Vitamin B2, 1.2 times more Vitamin B6, 3.6 times more Vitamin B9, 14.9 times more Vitamin E and 90.9 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2 times more Vitamin B3, 3.1 times more Vitamin B5 and 4.3 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 3.3 times more Calcium, 3.2 times more Iron, 2 times more Magnesium, 2 times more Manganese and 16.2 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.3 times more Phosphorus, 1.3 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Fat, 1.6 times more Fiber and 2.6 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 3 times more Saturated Fat, 1.6 times more Omega 3, more Omega 6, 1.5 times more Carbohydrate and 8.6 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.