Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Butternut Winter Squash	Oranges	Recommended Dietary Allowance
Energy	15.5% 450kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	90% 117g	90% 118g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Oranges	Recommended Dietary Allowance
Vitamin A	591% 5320μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Oranges	Recommended Dietary Allowance
Calcium	48% 480mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	87.5% 7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 330mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.4% 864g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butternut Winter Squash vs Oranges:

• Raw Butternut Winter Squash has 48.4 times more Vitamin A, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 8 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B2 and 2.5 times more Vitamin C than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Butternut Winter Squash as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Butternut Winter Squash vs Oranges:

• Raw Butternut Winter Squash has 1.6 times more Copper, 7 times more Iron, 3.4 times more Magnesium, 8.1 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Raw Oranges.
• Both Raw Butternut Winter Squash and Raw Oranges have similar amounts of Calcium and Water per 1 kg.
• Both Raw Butternut Winter Squash as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butternut Winter Squash has 3.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 4.3 times more Sugars than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Raw Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Butternut Winter Squash as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.