Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	15.5% 450kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	90% 117g	119% 155g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	591% 5320μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	48% 480mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 864g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Butternut Winter Squash versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Butternut Winter Squash has 40.9 times more Vitamin A, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Vitamin B2 and 3.4 times more Vitamin C than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Butternut Winter Squash has 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Calcium than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Oranges with Peel contain similar levels of Iron and Water per one kilogram.
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Raw Butternut Winter Squash.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.