Comparing Nutrients in 1 pound Boiled Summer Squash, Zucchini, Includes Skin VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Valencia Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	9.4% 12.2g	41.5% 54g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	12% 4.54g	30% 11.3g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22% 0.29mg	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	31.8% 127μg	44.2% 177μg	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	65% 58.5mg	244% 220mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	4.54% 0.1mg	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	24% 168mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Summer Squash, Zucchini, Includes Skin vs Valencia Oranges:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 4.7 times more Vitamin A, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Summer Squash, Zucchini, Includes Skin vs Valencia Oranges:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 7.5 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 5.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Calcium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.9 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.3 times more Energy, 4.4 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Raw Valencia Oranges have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.