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

Weight per 500 calories

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

Boiled Chopped Or Leaf Frozen Spinach has 1.8 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	341% 5.46g	70.7% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	54.3% 70.6g	78.5% 102g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	% 32.4g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 1.58g	g per day for Men 19-50 years
Fiber	143% 54.4g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	105% 59g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	985% 8868μg	23.4% 211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	84.2% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	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	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	347% 52mg	23% 3.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	70% 84.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	225% 2250mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	360% 29mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	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	105% 735mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	172% 5842mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	95% 1426mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	67% 2481g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 42.1 times more Vitamin A, 2.4 times more Vitamin B2, 3.6 times more Vitamin B9, 15.2 times more Vitamin E and 94.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 15.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 4.1 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 15.4 times more Selenium and 27.1 times more Sodium than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.3 times more Potassium and 1.9 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more Fat, 4.8 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains more Omega 6, 1.4 times more Carbohydrate, 10.1 times more Sugars and 31.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.