Comparing Nutrients in 100 grams Canned Spinach VS 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	0.79% 23kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	3% 3.88g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.97% 2.88g	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	2.2% 1.6g	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	% 1.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	5% 2.8g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	8% 0.1mg	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	24.5% 98μg	4.75% 19μg	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	16% 14.3mg	21.4% 19.3mg	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	13% 1.94mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	385% 462μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	10.2% 0.092mg	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	28.8% 2.3mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	7.48% 0.17mg	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	6.3% 44mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach VS Crookneck And Straightneck Summer Squash per 100 g

Compare the macro and micronutrient content in 100 g of Canned Spinach versus 100 g of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Spinach have 61.3 times more Vitamin A, 3.4 times more Vitamin B2, 5.2 times more Vitamin B9, 14.9 times more Vitamin E and 144.3 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 100 g of Raw Crookneck And Straightneck Summer Squash contain 3.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• 100 grams of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• 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 grams.

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

• 100 grams of Canned Spinach have 6 times more Calcium, 2 times more Copper, 5.2 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium, 161 times more Sodium and 1.6 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Water per 100 grams.
• 100 grams of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Spinach have 4.1 times more Omega 3, 2.4 times more Fiber and 2.8 times more Protein than Crookneck And Straightneck Summer Squash.
• While 100 g of Raw Crookneck And Straightneck Summer Squash contain 7.2 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Canned Spinach, Solids with Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.