Comparing Nutrients in 1 pound Baked Acorn Winter Squash with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Oranges	Recommended Dietary Allowance
Energy	8.76% 254kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	51% 66g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	52.5% 20g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	21.5% 86μg	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	54.4% 49mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	52.7% 4.2mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	47.7% 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	29% 204mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 376g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Acorn Winter Squash with Salt vs Oranges:

• Baked Acorn Winter Squash with Salt has 1.9 times more Vitamin A, 1.9 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 4.9 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Acorn Winter Squash with Salt vs Oranges:

• Baked Acorn Winter Squash with Salt has 1.9 times more Copper, 9.3 times more Iron, 4.3 times more Magnesium, 9.7 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• Both Baked Acorn Winter Squash with Salt and Raw Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Acorn Winter Squash with Salt has 5.3 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Raw Oranges.
• Both Baked Acorn Winter Squash with Salt and Raw Oranges have similar amounts of Energy and Protein per 1 lb.
• Both Baked Acorn Winter Squash with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.