Comparing Nutrients in 5 ounces Boiled Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	3.23% 4.2g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	2.33% 1.7g	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	8.95% 3.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	4.58% 0.06mg	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	51.7% 207μg	3.54% 14μg	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	15.4% 14mg	4.25% 3.83mg	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	19.7% 2.95mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	19.3% 193mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	5.98% 0.14mg	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	11.3% 79.4mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spinach versus 5 oz of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 5 ounces of Boiled Spinach have 104.8 times more Vitamin A, 5.9 times more Vitamin B1, 8.7 times more Vitamin B2, 3 times more Vitamin B5, 5.8 times more Vitamin B6, 14.6 times more Vitamin B9, 3.6 times more Vitamin C, 17.3 times more Vitamin E and 176.3 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin E
• Both Boiled and Drained Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 5 ounces of Boiled Spinach have 11.3 times more Calcium, 2.2 times more Copper, 5 times more Iron, 6.7 times more Magnesium, 9.6 times more Manganese, 2.7 times more Phosphorus, 4.9 times more Potassium, 7.5 times more Selenium, 14 times more Sodium and 2.6 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Water per five ounces.
• 5 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spinach have 4.8 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 4.9 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• 5 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.