Comparing Nutrients in 7 ounces Boiled Summer Squash with Salt VS Boiled Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	1.18% 0.85g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	37% 0.48mg	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	9.92% 39.7μg	72.4% 290μg	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	21.6% 19.4mg	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	1.85% 0.28mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	8.93% 0.71mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	80.7% 1.86mg	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	11% 77.4mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	40.5% 607mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Boiled Spinach with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Summer Squash with Salt vs Boiled Spinach with Salt:

• 7 oz of Boiled and Drained Spinach with Salt contain 47.6 times more Vitamin A, 2.2 times more Vitamin B1, 5.8 times more Vitamin B2, 3.7 times more Vitamin B6, 7.3 times more Vitamin B9, 1.8 times more Vitamin C, 14.9 times more Vitamin E and 141 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Spinach with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Summer Squash with Salt vs Boiled Spinach with Salt:

• 7 oz of Boiled and Drained Spinach with Salt contain 5 times more Calcium, 1.7 times more Copper, 9.9 times more Iron, 3.6 times more Magnesium, 4.4 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 7.5 times more Selenium, 1.3 times more Sodium and 1.9 times more Zinc than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Spinach with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Summer Squash with Salt have 6 times more Sugars than Boiled Spinach with Salt.
• While 7 oz of Boiled and Drained Spinach with Salt contain 1.7 times more Fiber and 3.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Spinach with Salt offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.