Comparing Nutrients in 1 kilogram Baked Butternut Winter Squash VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Baked Butternut Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Energy	13.8% 400kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	80% 104g	130g per day for Men 19-50 years
Sugars	27% 19.7g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	84.2% 32g	5.26% 2g	38g per day for Men 19-50 years
Protein	16% 9g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	620% 5580μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	30.8% 0.4mg	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	168% 151mg	556% 500mg	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	86% 13mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	49% 0.44mg	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	75% 6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	6.1% 0.14mg	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	38.6% 270mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	23.7% 878g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Butternut Winter Squash versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Butternut Winter Squash vs Fresh Orange juice:

• 1 kilogram of Baked Butternut Winter Squash has 55.8 times more Vitamin A, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 32.3 times more Vitamin E than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Baked Butternut Winter Squash.
• 1 kilogram of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Butternut Winter Squash as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Butternut Winter Squash vs Fresh Orange juice:

• 1 kilogram of Baked Butternut Winter Squash has 3.7 times more Calcium, 1.5 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 12.3 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Potassium than Fresh Orange juice.
• Both Baked Butternut Winter Squash and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Baked Butternut Winter Squash as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Butternut Winter Squash has 16 times more Fiber than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 4.3 times more Sugars than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Fresh Orange juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber
• Both Baked Butternut Winter Squash as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.