Nutrient Comparison: Navel Oranges VS Winter Squash per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Winter Squash:
- 14 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 4.8 times more Vitamin C than Winter Squash.
- While 14 oz of Raw All Varieties Winter Squash contain 5.7 times more Vitamin A and 2 times more Vitamin B6 than Raw Navel Oranges.
- Both Navel Oranges and Winter Squash provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
- Both Raw Navel Oranges as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Winter Squash:
- 14 ounces of Navel Oranges have 1.5 times more Calcium than Winter Squash.
- While 14 oz of Raw All Varieties Winter Squash contain 1.8 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 5.6 times more Manganese and 2.1 times more Potassium than Raw Navel Oranges.
- Both Navel Oranges and Winter Squash contain similar levels of Phosphorus and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
- Both Raw Navel Oranges as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 1.5 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Winter Squash.
- While 14 oz of Raw All Varieties Winter Squash contain 3.9 times more Omega 3 than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Omega 3
- Both Raw Navel Oranges as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.