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

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Energy	2.66% 77kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	12.5% 16.2g	41% 53.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	15.5% 5.9g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	11.3% 45.4μg	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	26.7% 24mg	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	3.63% 0.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	29% 2.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	18% 127mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	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	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.6% 393g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B1, 3 times more Vitamin B9, 10 times more Vitamin C and 1.5 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Oranges have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 5.1 times more Iron, 1.3 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium and 3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Raw Oranges have similar amounts of Copper and Water per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 5 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.8 times more Energy, 3.3 times more Carbohydrate, 5.5 times more Sugars and 1.8 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.