Comparing Nutrients in 1 kilogram Spaghetti Winter Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Spaghetti Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	10.7% 310kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	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% 0.37mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	30% 120μg	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	23.3% 21mg	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	8.67% 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	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	38.8% 3.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	17% 120mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	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	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.8% 916g	22.2% 823g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Spaghetti Winter Squash has 1.9 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B9 and 33.8 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Spaghetti Winter Squash 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 Spaghetti Winter Squash vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 3 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 1.8 times more Phosphorus and 1.8 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Oranges with Peel contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Raw Spaghetti 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 Spaghetti Winter Squash has 9.3 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Energy, 2.2 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Raw Spaghetti Winter Squash.
• 1 kilogram of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Spaghetti Winter Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.