Comparing Nutrients in 1 kilogram Mashed Hubbard Winter Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mashed Hubbard Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	49.7% 64.6g	119% 155g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	76.3% 29g	118% 45g	38g per day for Men 19-50 years
Protein	26.4% 15g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	222% 2000μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	25% 100μg	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	72.2% 65mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	35% 2.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	20% 140mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.6% 911g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Mashed Hubbard 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 Mashed Hubbard Winter Squash vs Oranges with Peel :

• 1 kilogram of Mashed Hubbard Winter Squash has 15.4 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 10.9 times more Vitamin C than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kg of Raw Oranges with Peel contains 7 times more Calcium, 2.9 times more Iron and 1.6 times more Phosphorus than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Oranges with Peel contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Boiled and Mashed Hubbard 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 kilogram of Mashed Hubbard Winter Squash has 6.1 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Energy, 2.4 times more Carbohydrate and 1.6 times more Fiber than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.