Comparing Nutrients in 1 pound Florida Oranges VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Florida Oranges	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.45% 0.077g	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	24% 31g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	53% 0.69mg	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	34% 136μg	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	11.6% 10.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	49.4% 0.44mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	47.3% 1.1mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	113% 1696mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Summer Squash, Zucchini, Italian Style:

• Raw Florida Oranges have 2.4 times more Vitamin B1 and 19.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 2.5 times more Vitamin A, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Florida Oranges as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Canned Summer Squash, Zucchini, Italian Style:

• Raw Florida Oranges have 2.5 times more Calcium than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 2.5 times more Copper, 7.6 times more Iron, 1.4 times more Magnesium, 10 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Water per 1 lb.
• Both Raw Florida Oranges as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 1.6 times more Energy and 1.7 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 2.6 times more Omega 3 and 1.5 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.