Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Baked Acorn Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Energy	19.3% 560kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	112% 146g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	65.8% 25g	38g per day for Men 19-50 years
Protein	20% 11g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	47.5% 190μg	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	120% 108mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Calcium	44% 440mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	116% 9.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	64.3% 450mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.4% 829g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Valencia Oranges:

• Baked Acorn Winter Squash has 1.8 times more Vitamin A, 1.9 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 4.5 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Valencia Oranges:

• Baked Acorn Winter Squash has 2.3 times more Copper, 10.3 times more Iron, 4.3 times more Magnesium, 10.5 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Baked Acorn Winter Squash and Raw Valencia Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash has 2.3 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Raw Valencia Oranges.
• Both Baked Acorn Winter Squash and Raw Valencia Oranges have similar amounts of Energy and Protein per 1 kg.
• Both Baked Acorn Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.