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

Weight per 500 calories

• Crookneck And Straightneck Summer Squash: 2632g
• Frozen Spinach: 1724g

Unprepared Frozen Spinach has 1.5 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is very low in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.33% 7.1g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	70.7% 1.13g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	56% 72.6g	130g per day for Men 19-50 years
Sugars	105% 75.8g	15.5% 11.2g	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	57.7% 42g	4.3% 3.1g	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	% 32.4g	% 4.14g	g per day for Men 19-50 years
Sucrose	% 1.58g	% 4.14g	g per day for Men 19-50 years
Fiber	69.3% 26.3g	132% 50g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	23.4% 211μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.2% 4.2mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	228% 2.97mg	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	625% 2500μg	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	564% 508mg	105% 95mg	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% 3.42mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84.2μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Frozen Spinach	Recommended Dietary Allowance
Calcium	55.3% 553mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	276% 2.5mg	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	145% 11.6mg	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	528% 12mg	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	120% 842mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	172% 5842mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	67% 2481g	42% 1555g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Crookneck And Straightneck Summer Squash have 1.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 5.4 times more Vitamin C than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 48 times more Vitamin A, 3.6 times more Vitamin B2, 5 times more Vitamin B9, 14.6 times more Vitamin E and 76.2 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• Both Raw Crookneck And Straightneck Summer Squash as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Crookneck And Straightneck Summer Squash have 1.6 times more Water than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 4 times more Calcium, 2.8 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 19.7 times more Selenium, 24.2 times more Sodium and 1.3 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach contain similar levels of Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crookneck And Straightneck Summer Squash have 1.4 times more Carbohydrate, 6.8 times more Sugars and 13.5 times more Fructose than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 1.4 times more Fat, 1.9 times more Fiber and 2.4 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Frozen Spinach offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Raw Crookneck And Straightneck Summer Squash as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.