Comparing Nutrients in 7 ounces Boiled Chopped Or Leaf Frozen Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.13% 0.022g	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	4.5% 5.87g	130g per day for Men 19-50 years
Sugars	1.4% 1g	3.26% 2.36g	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	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	133% 1197μg	1.1% 9.92μg	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	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	6.4% 0.083mg	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	4.96% 20μg	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	5.95% 5.36mg	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	30.4% 304mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	17.6% 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	17.6% 1.4mg	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	8.37% 0.19mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Chopped Or Leaf Frozen Spinach versus 7 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 7 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 120.6 times more Vitamin A, 4.9 times more Vitamin B1, 6.5 times more Vitamin B2, 3.2 times more Vitamin B6, 12.1 times more Vitamin B9, 29.5 times more Vitamin E and 193.1 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Chopped Or Leaf Frozen Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 12.8 times more Calcium, 2 times more Copper, 2.8 times more Iron, 6.3 times more Magnesium, 7.4 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 27.5 times more Selenium, 19.4 times more Sodium and 1.7 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• Both Boiled Chopped Or Leaf Frozen Spinach and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Water per seven ounces.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 19.5 times more Omega 3, 1.6 times more Carbohydrate, 2.6 times more Fiber and 6.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.