Comparing Nutrients in 100 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 100 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 294g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 526g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	18% 13g	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	0.37% 0.26g	9.5% 6.9g	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	% 0.59g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 1.42g	g per day for Men 19-50 years
Fiber	28.6% 11g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	197% 1774μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.07% 1.3mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	31.6% 0.41mg	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	89% 356μg	30.3% 121μg	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	7.2% 6.47mg	68% 61mg	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	69.4% 10.4mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1325% 1590μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	38% 0.34mg	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	72% 5.76mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	36% 0.83mg	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	21% 147mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	26% 888mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	7.07% 262g	13.4% 496g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 6 times more Vitamin A, 3.9 times more Vitamin B2, 2.9 times more Vitamin B9, 16.5 times more Vitamin E and 68.7 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.1 times more Vitamin B3, 7.7 times more Vitamin B5 and 9.4 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 3.9 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 15.4 times more Selenium and 1.2 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.3 times more Sodium and 1.9 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.2 times more Fat, 1.9 times more Fiber and 2.2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• While Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 3.2 times more Saturated Fat, 1.7 times more Omega 3, more Omega 6, 1.4 times more Carbohydrate, 8.7 times more Sugars and 26 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.