Comparing Nutrients in 14 ounces Frozen Summer Squash, Zucchini, Includes Skin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	36% 46.6g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	51% 37g	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	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18.3% 0.24mg	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	9.92% 39.7μg	29.8% 119μg	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	23.4% 21mg	235% 211mg	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	3.18% 0.48mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	25.3% 2.02mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	4.3% 0.099mg	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	16% 111mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 376g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Oranges:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B1, 3 times more Vitamin B9, 10 times more Vitamin C and 1.5 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Oranges have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Oranges:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 5.1 times more Iron, 1.3 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Oranges have similar amounts of Copper and Water per 14 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 5 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.8 times more Energy, 3.3 times more Carbohydrate, 5.5 times more Sugars and 1.8 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.