Comparing Nutrients in 1 pound Florida Oranges VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Florida Oranges	Baked Butternut 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.37% 0.064g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	12.3% 8.94g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	43.3% 0.56mg	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	21.5% 86μg	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	76% 68.5mg	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	39% 5.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.6% 186mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	34% 0.78mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	38% 1288mg	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	1.2% 18mg	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 Baked Butternut Winter Squash per 1 lb

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

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

• 1 pound of Florida Oranges has 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 3 times more Vitamin C than Baked Butternut Winter Squash.
• While 1 lb of Baked Butternut Winter Squash contains 50.7 times more Vitamin A, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 7.2 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Baked Butternut Winter Squash provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Baked Butternut Winter Squash contains 1.7 times more Copper, 6.7 times more Iron, 2.9 times more Magnesium, 7.2 times more Manganese, 2.3 times more Phosphorus and 1.7 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Baked Butternut Winter Squash contain similar levels of Calcium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Baked Butternut 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 4.6 times more Sugars than Baked Butternut Winter Squash.
• While 1 lb of Baked Butternut Winter Squash contains 1.3 times more Fiber than Raw Florida Oranges.
• Both Florida Oranges and Baked Butternut Winter Squash offer comparable quantities of Carbohydrate per one pound.
• Both Raw Florida Oranges as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.