Comparing Nutrients in 1 kilogram Frozen Summer Squash, Zucchini, Includes Skin VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Navel Oranges	Recommended Dietary Allowance
Energy	5.86% 170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	96% 125g	130g per day for Men 19-50 years
Sugars	23.6% 17g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	58% 22g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Navel Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	60.8% 0.79mg	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	85% 340μg	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	59% 53mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Navel Oranges	Recommended Dietary Allowance
Calcium	18% 180mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	43.3% 0.39mg	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	63.8% 5.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	12.6% 0.29mg	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	40% 280mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.6% 947g	23.2% 860g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 11.2 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Navel Oranges have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 1 kg.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Summer Squash, Zucchini, Includes Skin vs Navel Oranges:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.3 times more Copper, 3.9 times more Iron, 8.4 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Calcium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Navel Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 3.9 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Energy, 3.5 times more Carbohydrate, 5 times more Sugars and 1.7 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.