Comparing Nutrients in 1 kilogram Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Oranges with Peel	Recommended Dietary Allowance
Energy	9.3% 270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	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	35% 25.3g	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	37% 14g	118% 45g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	20% 80μg	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	39% 35mg	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	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Oranges with Peel	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	42.5% 3.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	34.4% 1170mg	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	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 923g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Oranges with Peel :

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.6 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B9 and 20.3 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 3.3 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Oranges with Peel contain similar levels of Water per one kilogram.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 4.9 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Energy, 2.4 times more Carbohydrate, 3.2 times more Fiber and 2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.