Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	5.06% 3.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.34% 3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.1% 0.092mg	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	20.6% 82.2μg	7.1% 28.3μg	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	21.3% 19mg	8.66% 7.8mg	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	15% 2.27mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	16.2% 0.15mg	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	28% 2.24mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	13% 0.3mg	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	6.48% 45.4mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 36.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 2.5 times more Vitamin C, 11.4 times more Vitamin E and 108.8 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.1 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese and 6 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 3.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.5 times more Carbohydrate and 7.8 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.