Comparing Nutrients in 1 kilogram Spaghetti Winter Squash VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Spaghetti Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Energy	10.7% 310kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	53% 69g	91% 119g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	39.5% 15g	65.8% 25g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	48.5% 0.63mg	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	30% 120μg	98% 390μg	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	23.3% 21mg	539% 485mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	41% 0.37mg	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	38.8% 3.1mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	10% 0.23mg	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	17% 120mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.8% 916g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spaghetti Winter Squash vs Valencia Oranges:

• Raw Spaghetti Winter Squash has 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B9 and 23.1 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spaghetti Winter Squash vs Valencia Oranges:

• Raw Spaghetti Winter Squash has 3.4 times more Iron, 5.4 times more Manganese, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium, 1.4 times more Phosphorus and 1.7 times more Potassium than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Raw Valencia Oranges have similar amounts of Copper, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spaghetti Winter Squash has 9.3 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.