Comparing Nutrients in 1 kilogram Mashed Hubbard Winter Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	88.8% 115g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	126% 91g	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	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	26.4% 15g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	222% 2000μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	39.2% 0.51mg	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	25% 100μg	42.5% 170μg	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	72.2% 65mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	43.3% 0.39mg	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	35% 2.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	10.4% 0.24mg	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	20% 140mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Mashed Hubbard Winter Squash vs Florida Oranges:

• 1 kilogram of Mashed Hubbard Winter Squash has 18.2 times more Vitamin A and 2 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 6.9 times more Vitamin C than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Mashed Hubbard Winter Squash vs Florida Oranges:

• 1 kilogram of Mashed Hubbard Winter Squash has 1.2 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese and 1.3 times more Potassium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4.3 times more Calcium than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Hubbard Winter Squash has 8.8 times more Omega 3, 1.2 times more Fiber and 2.1 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.8 times more Carbohydrate and 3.1 times more Sugars than Boiled and Mashed Hubbard Winter Squash.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.