Comparing Nutrients in 1 kilogram Valencia Oranges VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	17% 490kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	67.6% 88g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	90% 1.17mg	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	27.5% 110μg	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	72.2% 65mg	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	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	40% 400mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	63.5% 1.46mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Mashed Acorn Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Mashed Acorn Winter Squash:

• 1 kilogram of Valencia Oranges has 5 times more Vitamin B2, 3.5 times more Vitamin B9 and 7.5 times more Vitamin C than Mashed Acorn Winter Squash.
• While 1 kg of Boiled and Mashed Acorn Winter Squash contains 3.4 times more Vitamin A, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Mashed Acorn Winter Squash provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Mashed Acorn Winter Squash:

• 1 kilogram of Valencia Oranges has 1.5 times more Calcium than Mashed Acorn Winter Squash.
• While 1 kg of Boiled and Mashed Acorn Winter Squash contains 1.4 times more Copper, 6.2 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Mashed Acorn Winter Squash contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.4 times more Carbohydrate than Mashed Acorn Winter Squash.
• Both Valencia Oranges and Mashed Acorn Winter Squash offer comparable quantities of Fiber per one kilogram.
• Both Raw Valencia Oranges as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.