Comparing Nutrients in 1 kilogram Crookneck And Straightneck Summer Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crookneck And Straightneck Summer Squash	18%	11%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	6.55% 190kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	30% 38.8g	119% 155g	130g per day for Men 19-50 years
Sugars	39.7% 29g	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	22% 16g	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	% 12.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	118% 45g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	47.5% 190μg	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	214% 193mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	55% 4.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	45.7% 320mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	65.3% 2220mg	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	25.5% 943g	22.2% 823g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Oranges with Peel contains 2 times more Vitamin B1, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.7 times more Vitamin C than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• Both Raw Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash vs Oranges with Peel :

• 1 kilogram of Crookneck And Straightneck Summer Squash has 1.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 2.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Calcium and 1.8 times more Iron than Raw Crookneck And Straightneck Summer Squash.
• Both Crookneck And Straightneck Summer Squash and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash has 2.7 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Energy, 4 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Raw Crookneck And Straightneck Summer Squash.
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Crookneck And Straightneck Summer Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.