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

Weight per 100 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 294g
• Boiled Scallop Summer Squash with Salt: 625g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 2.1 times more energy per 100g than Boiled Scallop Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Scallop Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Scallop Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Scallop Summer Squash with Salt	22%	8%	70%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop 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	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	13% 9.38g	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	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	21% 11.8g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	197% 1774μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.07% 1.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	41% 0.53mg	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	33% 131μg	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	75% 67.5mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1325% 1590μg	18.2% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Scallop Summer Squash with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	57.6% 0.52mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	34.8% 0.8mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	26% 888mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	99% 1481mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	7.07% 262g	16% 594g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Boiled Scallop Summer Squash With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Scallop Summer Squash with Salt?

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

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 70.9 times more Vitamin A, 3.3 times more Vitamin B2, 2.7 times more Vitamin B9, 13.9 times more Vitamin E and 72.7 times more Vitamin K than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.4 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 as well as Boiled and Drained Scallop Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 4.8 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 2.6 times more Manganese and 12.9 times more Selenium than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.6 times more Sodium and 2.3 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt contain similar levels of Copper, Phosphorus, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 2.4 times more Fat and 1.8 times more Protein than Boiled Scallop Summer Squash with Salt.
• While 100 kcal of Boiled and Drained Scallop Summer Squash with Salt contain 1.5 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Scallop Summer Squash with Salt offer comparable quantities of Energy, Omega 3 and Fiber per 100 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled and Drained Scallop Summer Squash with Salt provide inadequate amounts of Omega 6 in 100 calories.