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

Weight per 100 calories

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

Boiled and Drained Chopped Or Leaf Frozen Spinach has 1.8 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is low in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	11% 14g	130g per day for Men 19-50 years
Sugars	21% 15g	2.07% 1.5g	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	11.5% 8.37g	0.37% 0.26g	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	% 6.47g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.62g	g per day for Men 19-50 years
Fiber	14% 5.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	4.68% 42μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	30.8% 0.4mg	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	25% 100μg	89% 356μg	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	113% 102mg	7.2% 6.47mg	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	4.56% 0.68mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	11% 111mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	52.6% 0.47mg	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	29% 2.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	92% 2.1mg	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	24% 168mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	34.4% 1168mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	13.4% 496g	7.07% 262g	3700g per day for Men 19-50 years

Crookneck And Straightneck Summer Squash VS Boiled Chopped Or Leaf Frozen Spinach Nutrients Per 100 Kcal

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

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

• 100 calories of Crookneck And Straightneck Summer Squash have 1.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 15.7 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 42.1 times more Vitamin A, 2.4 times more Vitamin B2, 3.6 times more Vitamin B9, 15.2 times more Vitamin E and 94.4 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Crookneck And Straightneck Summer Squash have 1.3 times more Potassium and 1.9 times more Water than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4.1 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 15.4 times more Selenium and 27.1 times more Sodium than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Copper, Phosphorus and Zinc 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 Crookneck And Straightneck Summer Squash have 1.4 times more Carbohydrate, 10.1 times more Sugars and 31.6 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach.
• While 100 kcal of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.8 times more Fat, 4.8 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Boiled Chopped Or Leaf Frozen Spinach offer comparable quantities of Energy per 100 calories.
• Both Raw Crookneck And Straightneck Summer Squash as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Omega 6 in 100 calories.