Navel Oranges have 1.4 times more energy per 100g than Mashed Acorn Winter Squash. It has low energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Mashed Acorn Winter Squash?
Navel Oranges VS Mashed Acorn Winter Squash Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Mashed Acorn Winter Squash?
Lets compare vitamin content per 100 calories of Navel Oranges vs Mashed Acorn Winter Squash:
100 calories of Navel Oranges have 4.4 times more Vitamin B2, 2.1 times more Vitamin B9 and 6.3 times more Vitamin C than Mashed Acorn Winter Squash.
While 100 kcal of Boiled and Mashed Acorn Winter Squash contain 4.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Navel Oranges.
100 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
Both Raw Navel Oranges as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Mashed Acorn Winter Squash:
100 kcal of Boiled and Mashed Acorn Winter Squash contain 1.9 times more Copper, 6.2 times more Iron, 3.4 times more Magnesium, 7.3 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, more Selenium, 2 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
Both Navel Oranges and Mashed Acorn Winter Squash contain similar levels of Calcium per 100 calories.
100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 kcal of Boiled and Mashed Acorn Winter Squash contain 3.5 times more Omega 3 and 1.7 times more Fiber than Raw Navel Oranges.
Both Navel Oranges and Mashed Acorn Winter Squash offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
100 calories of Navel Oranges provide inadequate amounts of Omega 3
Both Raw Navel Oranges as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 100 calories.