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

Weight per 500 calories

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

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more energy per unit of mass than Boiled and Drained All Varieties Summer Squash with Salt, which is low in comparison to other foods. Boiled Summer Squash with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Summer Squash with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	154% 2mg	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	125% 500μg	445% 1779μg	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	153% 138mg	36% 32.4mg	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	23.3% 3.5mg	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Boiled and Drained All Varieties Summer Squash with Salt have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 32.2 times more Vitamin A, 2.5 times more Vitamin B2, 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.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained All Varieties Summer Squash with Salt have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 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.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained All Varieties Summer Squash with Salt have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 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.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.