Comparing Nutrients in 1 kilogram Florida Oranges VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Florida Oranges	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	16% 460kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	126% 91g	35% 25.3g	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	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	76% 0.99mg	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	42.5% 170μg	20% 80μg	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	500% 450mg	39% 35mg	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	12% 1.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	39% 0.35mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	47.4% 1.1mg	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	17% 120mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Florida Oranges has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 12.9 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Florida Oranges.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Florida Oranges has 2 times more Calcium and 1.4 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 3.8 times more Iron and 4.5 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.8 times more Carbohydrate, 3.6 times more Sugars and 1.7 times more Fiber than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 7.1 times more Omega 3 than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.