Comparing Nutrients in 1 kilogram Hubbard Winter Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	13.8% 400kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	67% 87g	88.8% 115g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	103% 39g	63% 24g	38g per day for Men 19-50 years
Protein	35.7% 20g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25% 4mg	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	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	40% 160μg	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	122% 110mg	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	10.7% 1.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	50% 4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	30% 210mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.8% 880g	23.6% 871g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Hubbard Winter Squash has 6.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Vitamin B1 and 4.1 times more Vitamin C than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw 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 Hubbard Winter Squash vs Florida Oranges:

• 1 kilogram of Hubbard Winter Squash has 1.6 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 7.5 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Potassium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.1 times more Calcium than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw 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 Hubbard Winter Squash has 11.9 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Raw Hubbard Winter Squash.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Hubbard Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.