Comparing Nutrients in 5 ounces Frozen Spinach VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	4.6% 5.97g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	4.85% 3.5g	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	0.35% 0.26g	2.56% 1.86g	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	% 0.34g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.38g	g per day for Men 19-50 years
Fiber	11% 4.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	92% 831μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	8.5% 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	51.4% 206μg	8.15% 32.6μg	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	8.66% 7.8mg	18.3% 16.4mg	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	27.4% 4.1mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	439% 527μg	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10.2% 0.092mg	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	33.5% 2.68mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	9.68% 0.22mg	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	9.92% 69.5mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Boiled Crookneck And Straightneck Summer Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 5 ounces of Frozen Spinach have 10.5 times more Vitamin A, 2.2 times more Vitamin B1, 9 times more Vitamin B2, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9, 24.2 times more Vitamin E and 84.5 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 3.4 times more Vitamin B5 and 2.1 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Unprepared Frozen Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Spinach vs Boiled Crookneck And Straightneck Summer Squash:

• 5 ounces of Frozen Spinach have 5.9 times more Calcium, 2.2 times more Copper, 5.1 times more Iron, 4.7 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 30 times more Selenium, 74 times more Sodium and 2.5 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Water per five ounces.
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Spinach have 2.6 times more Fiber and 3.5 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 5 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 3.8 times more Sugars than Unprepared Frozen Spinach.
• Both Frozen Spinach and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Unprepared Frozen Spinach as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.