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

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g
• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 3333g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.3 times more energy per 100g than Boiled Summer Squash, Zucchini, Includes Skin with Salt. It has low energy density when compared to other foods. Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Summer Squash, Zucchini, Includes Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	11.4% 1.93g	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	69% 89.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	78.6% 57g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	105% 59g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	985% 8868μg	207% 1867μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	205% 2.67mg	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	233% 933μg	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	478% 430mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	225% 2250mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	193% 1.73mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	151% 633mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	251% 5.77mg	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	176% 1233mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	259% 8800mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	316% 4735mg	531% 7967mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	100% 11mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	85.8% 3174g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Boiled Summer Squash, Zucchini, Includes Skin With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Summer Squash, Zucchini, Includes Skin with Salt?

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

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 4.8 times more Vitamin A, 3.2 times more Vitamin B2, 1.9 times more Vitamin B9, 13 times more Vitamin E and 56.8 times more Vitamin K than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 500 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 2.6 times more Vitamin B3, 8.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.3 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 3.8 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese and 12.1 times more Selenium than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 500 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.7 times more Phosphorus, 2 times more Potassium, 1.7 times more Sodium, 1.5 times more Zinc and 2.4 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.6 times more Fiber and 1.6 times more Protein than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 500 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 2.5 times more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 7.6 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Omega 6