Comparing Nutrients in 1 kilogram Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Valencia Oranges	Recommended Dietary Allowance
Energy	4.5% 130kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	22.8% 29.6g	91% 119g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	11% 6.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	48.5% 0.63mg	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	25% 100μg	98% 390μg	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	30% 27mg	539% 485mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Valencia Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	41% 0.37mg	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	88.8% 7.1mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	10% 0.23mg	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	30% 210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	26% 960g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Valencia Oranges:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A, 5.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 18 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Valencia Oranges:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 2.2 times more Copper, 7.9 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.2 times more Phosphorus and 4.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Calcium and 1.9 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 3.8 times more Energy, 4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.