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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	5.54% 7.2g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	10% 5.68g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	103% 931μg	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	29% 0.38mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	19.6% 196mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	67.2% 5.38mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	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% 97mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Spinach have 58.6 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 10.2 times more Vitamin B9, 1.5 times more Vitamin C, 15.6 times more Vitamin E and 150.9 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 2.5 times more Vitamin B5 than Raw Spinach.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spinach have 4.7 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium, 39.5 times more Sodium and 1.8 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Water per seven ounces.
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 3.2 times more Omega 3, 2.2 times more Fiber and 2.8 times more Protein than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 6.9 times more Sugars and 10.6 times more Fructose than Raw Spinach.
• Both Spinach and Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Spinach VS Crookneck And Straightneck Summer Squash

What are the health benefits of Spinach compared to Crookneck And Straightneck Summer Squash?

Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium. It is also a good source of antioxidants and fiber, which can help support overall health and reduce the risk of chronic diseases. Crookneck and straightneck summer squash are also nutritious vegetables, but they are lower in calories and fiber compared to spinach. They are a good source of vitamins A and C, as well as minerals like potassium and magnesium. In comparison, spinach may offer more health benefits due to its higher nutrient content, particularly in terms of vitamins and minerals. However, both spinach and summer squash can be valuable additions to a balanced vegan diet to support overall health and well-being.

Can I lose weight easier by eating more Spinach or Crookneck And Straightneck Summer Squash?

Both spinach and summer squash are low in calories and high in fiber, making them great choices for weight loss. However, spinach is lower in calories and higher in nutrients compared to summer squash. Therefore, incorporating more spinach into your diet may help you lose weight easier due to its lower calorie content and higher nutrient density.

Should I eat more Spinach or more Crookneck And Straightneck Summer Squash to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Spinach is a nutrient-dense leafy green vegetable that is rich in iron, vitamins, and minerals, but it is not a significant source of protein. Crookneck and Straightneck Summer Squash are also low in protein but are a good source of vitamins and minerals. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet along with a variety of vegetables like spinach and summer squash.

What is the environmental impact of producing Spinach compared to Crookneck And Straightneck Summer Squash?

Spinach generally has a lower environmental impact compared to Crookneck and Straightneck Summer Squash. Spinach requires less water, land, and resources to grow, making it a more sustainable option. Additionally, spinach tends to have a shorter growing period, which can further reduce its environmental footprint. Choosing spinach over summer squash can help minimize the overall environmental impact of food production.