Comparing Nutrients in 7 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	1.4% 1g	7.1% 5.14g	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	0.25% 0.18g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	133% 1197μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.92% 0.13mg	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	60% 240μg	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	4.85% 4.37mg	12% 11mg	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	47% 7.03mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	30.4% 304mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	22.7% 0.2mg	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	48.6% 3.9mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	18.4% 0.42mg	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	14% 99mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5.03% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 54.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B6, 6.1 times more Vitamin B9, 25.3 times more Vitamin E and 154.5 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 1.8 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 5.7 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 27.5 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Energy, 2.6 times more Fiber and 4.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 5.1 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.