Comparing Nutrients in 1 kilogram Navel Oranges VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	17% 490kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	24% 31g	130g per day for Men 19-50 years
Sugars	117% 85g	34.5% 25g	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	31% 22.5g	19% 14g	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	% 19.7g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.5g	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	125% 1.63mg	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	85% 340μg	60% 240μg	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	657% 591mg	199% 179mg	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	10% 1.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	43% 430mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	59% 0.53mg	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	16.3% 1.3mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	77% 1.77mg	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	33% 230mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Zucchini Summer Squash with Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Zucchini Summer Squash with Skin:

• 1 kilogram of Navel Oranges has 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.8 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Zucchini Summer Squash with Skin:

• 1 kilogram of Navel Oranges has 2.7 times more Calcium than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Zucchini Summer Squash with Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4 times more Carbohydrate, 3.4 times more Sugars, 1.6 times more Fructose and 2.2 times more Fiber than Zucchini Summer Squash with Skin.
• While 1 kg of Raw Zucchini Summer Squash with Skin contains 6.8 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in one kilogram.