Comparing Nutrients in 1 kilogram Summer Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	5.5% 160kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	119% 155g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	118% 45g	38g per day for Men 19-50 years
Protein	21.6% 12g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11% 100μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	71.5% 0.93mg	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	72.5% 290μg	75% 300μg	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	189% 170mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	63.3% 0.57mg	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	43.8% 3.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	NA	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	54.3% 380mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.6% 946g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Summer Squash vs Oranges with Peel :

• 1 kilogram of Summer Squash has 2.8 times more Vitamin B2 and 2.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Vitamin B1, 2.1 times more Vitamin B5 and 4.2 times more Vitamin C than Raw All Varieties Summer Squash.
• Both Summer Squash and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• Both Raw All Varieties Summer Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Summer Squash vs Oranges with Peel :

• 1 kilogram of Summer Squash has 1.2 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.7 times more Calcium and 2.3 times more Iron than Raw All Varieties Summer Squash.
• Both Summer Squash and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw All Varieties Summer Squash as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Summer Squash has 3.5 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Energy, 4.6 times more Carbohydrate and 4.1 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Summer Squash provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.