Comparing Nutrients in 14 ounces Oranges VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Oranges	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.47% 0.25g	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	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	43.4% 0.56mg	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	20% 79.4μg	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	150% 135mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	42.8% 0.38mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	34% 0.78mg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.95% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Baby Zucchini Squash:

• Raw Oranges have 2.1 times more Vitamin B1, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.3 times more Vitamin A, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Baby Zucchini Squash have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Oranges as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Baby Zucchini Squash:

• Raw Oranges have 1.9 times more Calcium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.2 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 7.8 times more Manganese, 6.6 times more Phosphorus, 2.5 times more Potassium and 11.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Baby Zucchini Squash have similar amounts of Water per 14 oz.
• Both Raw Oranges as well as Raw Baby Zucchini Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.2 times more Energy, 3.8 times more Carbohydrate and 2.2 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 15.1 times more Omega 3 and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.