Comparing Nutrients in 100 grams Frozen Spinach VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1% 29kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	3.24% 4.2g	3% 3.88g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0.25% 0.18g	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	% 0.24g	% 1.23g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.06g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	2.63% 1g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	65% 586μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.094mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	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	36.3% 145μg	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	6.1% 5.5mg	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	19.3% 2.9mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	310% 372μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	13% 129mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	23.6% 1.9mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	7% 49mg	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	11% 6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.93% 74mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.55% 94g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 73.3 times more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B6, 7.6 times more Vitamin B9, 22.3 times more Vitamin E and 116.3 times more Vitamin K than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.7 times more Vitamin B5 and 3.5 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 100 g.
• Both Unprepared Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Unprepared Frozen Spinach has 6.1 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium, 37 times more Sodium and 1.9 times more Zinc than Raw Crookneck And Straightneck Summer Squash.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Unprepared Frozen Spinach has 1.5 times more Energy, 1.9 times more Omega 3, 2.9 times more Fiber and 3.6 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 4.4 times more Sugars and 8.8 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate per 100 g.
• Both Unprepared Frozen Spinach as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.