Comparing Nutrients in 100 grams Canned Spinach with Liquids VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.92g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	3.57% 2.6g	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	5.8% 2.2g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	45% 404μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5% 0.065mg	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	14.5% 58μg	5% 20μg	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	15% 13.5mg	6.1% 5.5mg	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	10.7% 1.6mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11.4% 0.1mg	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	19.8% 1.58mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	9.26% 0.21mg	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	4.57% 32mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 36.7 times more Vitamin A, 2.6 times more Vitamin B2, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 2.5 times more Vitamin C, 11.4 times more Vitamin E and 108.8 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Boiled Summer Squash with Salt:

• Canned Spinach Solids and Liquids have 3.1 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese and 6 times more Selenium than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 3.2 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled and Drained All Varieties Summer Squash with Salt have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• While Boiled and Drained All Varieties Summer Squash with Salt contain 1.5 times more Carbohydrate and 7.8 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.