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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	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	0.4% 0.39g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	2.8% 3.63g	3% 3.88g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	% 1.23g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0.06g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	52% 469μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	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	31.2% 28mg	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	13.5% 2.03mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	9.9% 99mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	34% 2.7mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	16.4% 558mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.55% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Spinach vs Crookneck And Straightneck Summer Squash:

• 100 grams of Spinach have 58.6 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 10.2 times more Vitamin B9, 1.5 times more Vitamin C, 15.6 times more Vitamin E and 150.9 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• While 100 g of Raw Crookneck And Straightneck Summer Squash contain 2.5 times more Vitamin B5 than Raw Spinach.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• 100 grams of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Spinach 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 Spinach vs Crookneck And Straightneck Summer Squash:

• 100 grams of Spinach have 4.7 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium, 39.5 times more Sodium and 1.8 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Spinach and Crookneck And Straightneck Summer Squash contain similar levels of Water per 100 grams.
• Both Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spinach have 3.2 times more Omega 3, 2.2 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 6.9 times more Sugars and 10.6 times more Fructose than Raw Spinach.
• Both 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 Raw Spinach as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.