Comparing Nutrients in 14 ounces Oranges VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Oranges	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	33% 43g	130g per day for Men 19-50 years
Sugars	51% 37g	27% 19.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	51% 19.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Oranges	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	52.5% 0.68mg	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	29.8% 119μg	16% 63.5μg	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	235% 211mg	42% 37.7mg	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	4.76% 0.71mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	29.3% 0.67mg	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	7.94% 55.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.13% 338g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Winter Squash, Hubbard, Baked:

• Raw Oranges have 1.9 times more Vitamin B9 and 5.6 times more Vitamin C than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 30.5 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 14 oz.
• Both Raw Oranges as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Winter Squash, Hubbard, Baked:

• Raw Oranges have 2.4 times more Calcium than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 4.7 times more Iron, 2.2 times more Magnesium, 6.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Winter Squash, Hubbard, Baked no Salt have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.9 times more Sugars than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 23.1 times more Omega 3, 2 times more Fiber and 2.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Oranges as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.