Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Oranges	7%	2%	91%

Macro Nutrients

	Zucchini Summer Squash with Skin	Oranges	Recommended Dietary Allowance
Energy	5.86% 170kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	90% 118g	130g per day for Men 19-50 years
Sugars	34.5% 25g	129% 94g	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	19% 14g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	21.6% 12g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	46% 0.6mg	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	60% 240μg	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	199% 179mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	50% 0.45mg	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	46.3% 3.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 3 times more Vitamin C and 1.5 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Zucchini Summer Squash with Skin has 3.7 times more Iron, 1.8 times more Magnesium, 7.1 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Oranges have similar amounts of Copper and Water per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Zucchini Summer Squash with Skin has 8.7 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.8 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.