Comparing Nutrients in 100 calories Oranges with Peel VS Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Oranges with Peel: 159g
• Crookneck And Straightneck Summer Squash: 526g

Oranges with Peel have 3.3 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Oranges with Peel	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	11.5% 8.37g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	14% 5.26g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	4.68% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	42% 0.55mg	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	12% 47.6μg	25% 100μg	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	125% 113mg	113% 102mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.56% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	11% 111mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	54% 0.48mg	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	16% 1.27mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	NA	39.4% 0.91mg	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	5% 35mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	34.4% 1168mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.53% 131g	13.4% 496g	3700g per day for Men 19-50 years

Oranges With Peel VS Crookneck And Straightneck Summer Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Crookneck And Straightneck Summer Squash:

• 100 kcal of Raw Crookneck And Straightneck Summer Squash contain 2 times more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin C per 100 calories.
• Both Raw Oranges with Peel as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Crookneck And Straightneck Summer Squash:

• 100 kcal of Raw Crookneck And Straightneck Summer Squash contain 5.4 times more Copper, 1.8 times more Iron, 4.7 times more Magnesium, 4.8 times more Phosphorus, 3.8 times more Potassium, 8.7 times more Zinc and 3.8 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Crookneck And Straightneck Summer Squash contain similar levels of Calcium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.4 times more Fiber than Crookneck And Straightneck Summer Squash.
• While 100 kcal of Raw Crookneck And Straightneck Summer Squash contain 8.9 times more Omega 3 and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Crookneck And Straightneck Summer Squash offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 100 calories.