Comparing Nutrients in 1 pound Florida Oranges VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Florida Oranges	Acorn Winter Squash	Recommended Dietary Allowance
Energy	7.2% 209kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.43% 0.073g	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	36.4% 47.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	53.7% 0.7mg	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	19.3% 77μg	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	55.4% 50mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	19.5% 195mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	32.8% 0.29mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	33% 0.76mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	46.3% 1574mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Acorn Winter Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Acorn Winter Squash:

• 1 pound of Florida Oranges has 4 times more Vitamin B2 and 4.1 times more Vitamin C than Acorn Winter Squash.
• While 1 lb of Raw Acorn Winter Squash contains 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Acorn Winter Squash provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Acorn Winter Squash:

• 1 pound of Florida Oranges has 1.3 times more Calcium than Acorn Winter Squash.
• While 1 lb of Raw Acorn Winter Squash contains 1.7 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 7 times more Manganese, 3 times more Phosphorus and 2.1 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Acorn Winter Squash contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.6 times more Fiber than Acorn Winter Squash.
• Both Florida Oranges and Acorn Winter Squash offer comparable quantities of Carbohydrate per one pound.
• Both Raw Florida Oranges as well as Raw Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.