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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Zucchini Summer Squash with Skin	Valencia Oranges	Recommended Dietary Allowance
Energy	5.86% 170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	24% 31g	91% 119g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	21.6% 12g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Valencia 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	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% 2.74mg	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	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	60% 240μg	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	199% 179mg	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	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	11.3% 0.9mg	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	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	54.3% 380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	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	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Valencia 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 Valencia Oranges:

• Raw Zucchini Summer Squash with Skin has 1.4 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 5.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Zucchini Summer Squash with Skin has 3.8 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.9 times more Energy, 3.8 times more Carbohydrate and 2.5 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.