Comparing Nutrients in 1 pound Oranges with Peel VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Energy	9.85% 286kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	30.6% 122μg	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	358% 322mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	36.3% 0.33mg	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	45.4% 3.63mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	NA	40% 0.92mg	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	14.3% 100mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	47% 1597mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10% 373g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Butternut Winter Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Butternut Winter Squash:

• 1 pound of Oranges with Peel has 2.5 times more Vitamin B2 and 3.4 times more Vitamin C than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 40.9 times more Vitamin A, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Butternut Winter Squash:

• 1 pound of Oranges with Peel has 1.5 times more Calcium than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Butternut Winter Squash contain similar levels of Iron and Water per one pound.
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in one pound.