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

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck 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	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	54.3% 70.6g	76.7% 100g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	% 24g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 7.1g	g per day for Men 19-50 years
Fiber	143% 54.4g	76% 29g	38g per day for Men 19-50 years
Protein	105% 59g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	985% 8868μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	445% 1779μg	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	36% 32.4mg	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	347% 52mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	225% 2250mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	360% 29mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	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	105% 735mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	316% 4735mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	67% 2480g	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 Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 6 times more Vitamin A, 3.9 times more Vitamin B2, 2.9 times more Vitamin B9, 16.5 times more Vitamin E and 68.7 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.1 times more Vitamin B3, 7.7 times more Vitamin B5 and 9.4 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 Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 3.9 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 15.4 times more Selenium and 1.2 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.3 times more Sodium and 1.9 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 Crookneck And Straightneck Summer Squash with Salt have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.2 times more Fat, 1.9 times more Fiber and 2.2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 3.2 times more Saturated Fat, 1.7 times more Omega 3, more Omega 6, 1.4 times more Carbohydrate, 8.7 times more Sugars and 26 times more Fructose 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 Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.