Comparing Nutrients in 14 ounces Mashed Acorn Winter Squash VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	27% 35g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Vitamin A	18% 163μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	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	11% 43.7μg	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	28.7% 25.8mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Oranges	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	27.8% 2.22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	15.3% 107mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.62% 356g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mashed Acorn Winter Squash vs Oranges:

• Boiled and Mashed Acorn Winter Squash has 3.7 times more Vitamin A, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 5 times more Vitamin B2, 2.7 times more Vitamin B9 and 8.2 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mashed Acorn Winter Squash vs Oranges:

• Boiled and Mashed Acorn Winter Squash has 5.6 times more Iron, 2.6 times more Magnesium, 5.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Oranges have similar amounts of Copper and Water per 14 oz.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Mashed Acorn Winter Squash has 3.1 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.