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

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oranges with Peel	Recommended Dietary Allowance
Energy	4.5% 130kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	11% 6.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	25% 100μg	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	30% 27mg	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	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Oranges with Peel	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	88.8% 7.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	30% 210mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	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	3.33% 50mg	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	26% 960g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid 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, Crookneck And Straightneck, Canned, Drained, Solid vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 6.9 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin B9 and 26.3 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt 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, Crookneck And Straightneck, Canned, Drained, Solid vs Oranges with Peel :

• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid has 1.4 times more Copper and 2.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.8 times more Calcium and 2 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Oranges with Peel contain similar levels of Iron, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 4.8 times more Energy, 5.2 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Energy and Protein
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.