Comparing Nutrients in 7 ounces Frozen Spinach VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	NA	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	13% 7.2g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	129% 1163μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	13.4% 0.17mg	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	72% 288μg	5.95% 24μg	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	12% 11mg	14% 12.7mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	25.6% 256mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	18.7% 0.17mg	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	47% 3.75mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	14% 0.32mg	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% 97mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Frozen Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Spinach versus 7 oz of Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Spinach have 41.9 times more Vitamin A, 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 12.1 times more Vitamin B9 than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A
• Both Unprepared Frozen Spinach as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Frozen Crookneck And Straightneck Summer Squash:

• 7 ounces of Frozen Spinach have 7.2 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 30 times more Selenium, 14.8 times more Sodium and 1.5 times more Zinc than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Spinach have 2.2 times more Omega 3, 2.4 times more Fiber and 4.4 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Unprepared Frozen Spinach as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.