Comparing Nutrients in 100 calories Canned Spinach VS Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Canned Spinach: 435g
• Crookneck And Straightneck Summer Squash: 526g

Canned Spinach has 1.2 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has very low energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Spinach or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	21% 15g	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	11.5% 8.37g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	14% 5.26g	38g per day for Men 19-50 years
Protein	22% 12.2g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	237% 2130μg	4.68% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	42% 0.55mg	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	107% 426μg	25% 100μg	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	69% 62mg	113% 102mg	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	56.2% 8.43mg	4.56% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	55.2% 552mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	54% 0.48mg	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	125% 10mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	39.4% 0.91mg	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	27.3% 191mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	34.4% 1168mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	10.8% 399g	13.4% 496g	3700g per day for Men 19-50 years

Canned Spinach VS Crookneck And Straightneck Summer Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Spinach or Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 100 calories of Canned Spinach vs Crookneck And Straightneck Summer Squash:

• 100 calories of Canned Spinach have 50.6 times more Vitamin A, 2.8 times more Vitamin B2, 4.3 times more Vitamin B9, 12.3 times more Vitamin E and 119.2 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 100 kcal of Raw Crookneck And Straightneck Summer Squash contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Spinach vs Crookneck And Straightneck Summer Squash:

• 100 calories of Canned Spinach have 5 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 2.9 times more Manganese, 1.3 times more Potassium, 5.8 times more Selenium, 133 times more Sodium and 1.3 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus and Water per 100 calories.
• 100 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Spinach have 1.5 times more Fat, 3.4 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Crookneck And Straightneck Summer Squash.
• While 100 kcal of Raw Crookneck And Straightneck Summer Squash contain 1.4 times more Carbohydrate and 8.7 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 100 calories.
• Both Canned Spinach, Solids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 100 calories.