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

Weight per 500 calories

• Frozen Spinach: 1724g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	64.3% 46.6g	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	4.3% 3.1g	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	% 4.14g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	132% 50g	73.7% 28g	38g per day for Men 19-50 years
Protein	112% 62.6g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	152% 1.98mg	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	625% 2500μg	65% 260μg	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	105% 95mg	151% 136mg	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	333% 50mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	222% 2224mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	162% 1.46mg	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	407% 32.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	229% 5.26mg	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	121% 845mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	42% 1555g	50% 1845g	3700g per day for Men 19-50 years

Frozen Spinach VS Cooked Frozen Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Spinach have 50.5 times more Vitamin A, 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B6, 9.6 times more Vitamin B9, 16.7 times more Vitamin E and 59.4 times more Vitamin K than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 1.3 times more Vitamin B5 and 1.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 per 500 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Spinach vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 500 calories of Frozen Spinach have 5.6 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 17.2 times more Selenium, 10.6 times more Sodium and 1.4 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Cooked Frozen Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Spinach have 2.5 times more Fat, 1.4 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contain 1.5 times more Carbohydrate and 4.2 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Cooked Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 500 calories.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.