Comparing Nutrients in 1 kilogram Valencia Oranges VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Energy	17% 490kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	65.8% 25g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	591% 5320μg	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	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	40% 400mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	80% 0.72mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	88% 2.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Butternut Winter Squash per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 2 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 44.3 times more Vitamin A, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Butternut Winter Squash contains 1.9 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.8 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash 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 Raw Butternut Winter Squash lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.3 times more Fiber than Butternut Winter Squash.
• Both Valencia Oranges and Butternut Winter Squash offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.