Comparing Nutrients in 1 pound Zucchini Summer Squash with Skin VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Oranges	7%	2%	91%

Macro Nutrients

	Zucchini Summer Squash with Skin	Oranges	Recommended Dietary Allowance
Energy	2.66% 77kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	11% 14g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.63% 6.26g	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	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with 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	17% 0.2mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	27.2% 109μg	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	90% 81mg	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	16.3% 19.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Oranges	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21% 1.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	24.6% 172mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	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	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	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 Zucchini Summer Squash with Skin vs Oranges:

• Raw Zucchini Summer Squash with Skin has 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 3 times more Vitamin C and 1.5 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Oranges have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Zucchini Summer Squash with Skin vs Oranges:

• Raw Zucchini Summer Squash with Skin has 3.7 times more Iron, 1.8 times more Magnesium, 7.1 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Oranges have similar amounts of Copper and Water per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Zucchini Summer Squash with Skin has 8.7 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.8 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Sugars and 2.4 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.