Comparing Nutrients in 1 kilogram Valencia Oranges VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	112% 146g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	116% 44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	149% 1.94mg	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	98% 390μg	47.5% 190μg	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	539% 485mg	120% 108mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	96% 0.86mg	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	11.3% 0.9mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	105% 2.42mg	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	24.3% 170mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Baked Acorn Winter Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Baked Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Baked Acorn Winter Squash with Salt:

• 1 kilogram of Valencia Oranges has 3.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 4.5 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• While 1 kg of Baked Acorn Winter Squash with Salt contains 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Baked Acorn Winter Squash with Salt:

• 1 kg of Baked Acorn Winter Squash with Salt contains 2.3 times more Copper, 10.3 times more Iron, 4.3 times more Magnesium, 10.5 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Acorn Winter Squash with Salt contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Acorn Winter Squash with Salt contains 2.3 times more Omega 3 and 1.8 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Acorn Winter Squash with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.