Comparing Nutrients in 1 pound Boiled Crookneck And Straightneck Summer Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	2.97% 86kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	54% 70.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.22g	NA	g per day for Men 19-50 years
Fiber	13% 5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	32.4% 0.42mg	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	26% 104μg	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	58.5% 52.6mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	28.7% 0.26mg	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	21% 1.68mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	NA	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	18.8% 132mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Crookneck And Straightneck Summer Squash versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Crookneck And Straightneck Summer Squash vs Oranges with Peel :

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 4.3 times more Vitamin A than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Oranges with Peel provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Crookneck And Straightneck Summer Squash vs Oranges with Peel :

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.3 times more Phosphorus and 2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.2 times more Calcium and 2.2 times more Iron than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Oranges with Peel contain similar levels of Copper, Magnesium, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 5.1 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Energy, 4.1 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.