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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.46% 0.077g	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	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	1.4% 1g	7.9% 5.7g	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	4.35% 3.16g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0.12g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	5.22% 2g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	133% 1197μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	8.43% 0.1mg	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	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	16% 0.21mg	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	9.43% 37.7μg	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	42.6% 38.3mg	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	47% 7.03mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	30.4% 304mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	20.3% 0.18mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	15% 0.34mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	13% 441mg	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	0.26% 3.97mg	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	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Crookneck And Straightneck Summer Squash:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 75.4 times more Vitamin A, 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9, 27.2 times more Vitamin E and 169 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 2.1 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 7.3 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 4.1 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 27.5 times more Selenium, 48.5 times more Sodium and 1.7 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more Energy, 8.6 times more Omega 3, 1.2 times more Carbohydrate, 3.7 times more Fiber and 4 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 5.6 times more Sugars and 17.7 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.