Comparing Nutrients in 1 pound Boiled Summer Squash VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Summer Squash	Oranges	Recommended Dietary Allowance
Energy	3.13% 91kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	58.5% 42.4g	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	16.7% 6.35g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Oranges	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	21% 0.27mg	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	22.7% 91μg	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	27.7% 25mg	268% 241mg	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	4.23% 0.64mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	22.7% 0.2mg	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	20.4% 1.63mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	4.93% 0.11mg	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	25.3% 177mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.5% 425g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Summer Squash vs Oranges:

• Boiled and Drained All Varieties Summer Squash have 1.8 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 9.7 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Oranges have similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Summer Squash vs Oranges:

• Boiled and Drained All Varieties Summer Squash have 2.3 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 8.5 times more Manganese, 2.8 times more Phosphorus and 5.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Oranges have similar amounts of Potassium and Water per 1 lb.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained All Varieties Summer Squash have 11.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 2.4 times more Energy, 2.7 times more Carbohydrate, 3.6 times more Sugars and 1.7 times more Fiber than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Oranges have similar amounts of Protein per 1 lb.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.