Comparing Nutrients in 7 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.64% 0.11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.4% 1g	9.03% 6.55g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	133% 1197μg	57.5% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	24.6% 0.32mg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	30.4% 304mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	18% 0.16mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	16% 0.37mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.44% 0.79μg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Baked All Varieties Winter Squash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 7 oz of Baked All Varieties Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Baked All Varieties Winter Squash with Salt:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 2.3 times more Vitamin A, 4.9 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B9, 1.2 times more Vitamin C, 29.5 times more Vitamin E and 122.9 times more Vitamin K than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 3.1 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Baked All Varieties Winter Squash with Salt:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 7 times more Calcium, 2 times more Copper, 4.5 times more Iron, 6.3 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 13.8 times more Selenium, 1.4 times more Sodium and 2.2 times more Zinc than Baked All Varieties Winter Squash with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.3 times more Fiber and 4.5 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 1.8 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.