Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	1% 0.72g	3.34% 2.42g	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	10% 5.7g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	95% 855μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.72% 0.11mg	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	43% 172μg	9.92% 39.7μg	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	3.46% 3.1mg	20.3% 18.3mg	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	33.5% 5mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	21.7% 217mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	8.2% 0.074mg	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	34.7% 2.78mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	10.7% 0.25mg	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	10% 71mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 5 oz of Boiled Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 10.8 times more Vitamin A, 2.2 times more Vitamin B1, 7.3 times more Vitamin B2, 1.7 times more Vitamin B6, 4.3 times more Vitamin B9, 29.5 times more Vitamin E and 128.7 times more Vitamin K than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 5 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 3.8 times more Vitamin B5 and 5.9 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 8.5 times more Calcium, 3.1 times more Copper, 5.3 times more Iron, 4.3 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 27.5 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.8 times more Carbohydrate, 3.7 times more Fiber and 3.5 times more Protein than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 5 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 3.4 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per five ounces.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.