Comparing Nutrients in 14 ounces Butternut Winter Squash VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Butternut Winter Squash	Navel Oranges	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	12% 8.73g	46.5% 33.7g	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	5.4% 3.93g	12.3% 8.93g	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	% 3.93g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 17g	g per day for Men 19-50 years
Fiber	21% 7.94g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Navel Oranges	Recommended Dietary Allowance
Vitamin A	235% 2111μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	24% 0.31mg	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	26.8% 107μg	33.7% 135μg	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	93% 83.3mg	261% 235mg	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	38% 5.7mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Navel Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	17% 0.15mg	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	34.7% 2.78mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	5% 0.12mg	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	18.7% 131mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Butternut Winter Squash versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Butternut Winter Squash vs Navel Oranges:

• 14 ounces of Butternut Winter Squash have 44.3 times more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.6 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Butternut Winter Squash.
• 14 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Butternut Winter Squash as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Butternut Winter Squash vs Navel Oranges:

• 14 ounces of Butternut Winter Squash have 1.8 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Potassium than Navel Oranges.
• Both Butternut Winter Squash and Navel Oranges contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Butternut Winter Squash as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Navel Oranges contain 3.9 times more Sugars and 2.3 times more Fructose than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Navel Oranges offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Raw Butternut Winter Squash as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.