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

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Canned Spinach	38%	15%	47%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 100 grams of Crookneck And Straightneck Summer Squash have 3.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 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 Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Canned Spinach provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Crookneck And Straightneck Summer Squash as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

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