Comparing Nutrients in 1 pound Florida Oranges VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Florida Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	11% 14g	130g per day for Men 19-50 years
Sugars	57% 41.5g	15.6% 11.3g	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	8.63% 6.26g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	57% 0.74mg	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	19.3% 77μg	27.2% 109μg	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	227% 204mg	90% 81mg	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	5.44% 0.82mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	26.7% 0.24mg	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	5.1% 0.41mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	35% 0.8mg	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	7.78% 54.4mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Zucchini Summer Squash with Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Zucchini Summer Squash with Skin:

• 1 pound of Florida Oranges has 2.2 times more Vitamin B1, 1.2 times more Vitamin B5 and 2.5 times more Vitamin C than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 2.4 times more Vitamin B2, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Zucchini Summer Squash with Skin:

• 1 pound of Florida Oranges has 2.7 times more Calcium than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 1.4 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium and 4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Zucchini Summer Squash with Skin contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 3.7 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Fiber than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 5.5 times more Omega 3 and 1.7 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in one pound.