Comparing Nutrients in 1 pound Acorn Winter Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Acorn Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	6.26% 181kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	18% 6.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	17.8% 0.23mg	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	19.3% 77μg	19.3% 77μg	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	55.4% 50mg	227% 204mg	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

	Acorn Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	15% 150mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	19.7% 0.18mg	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	39.7% 3.18mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	4.73% 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	23.3% 163mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	46.3% 1574mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorn Winter Squash versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorn Winter Squash vs Florida Oranges:

• 1 pound of Acorn Winter Squash has 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 4 times more Vitamin B2 and 4.1 times more Vitamin C than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Florida Oranges provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Acorn Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Acorn Winter Squash vs Florida Oranges:

• 1 pound of Acorn Winter Squash has 1.7 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 7 times more Manganese, 3 times more Phosphorus and 2.1 times more Potassium than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.3 times more Calcium than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Acorn Winter Squash as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Florida Oranges contains 1.6 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Florida Oranges offer comparable quantities of Carbohydrate per one pound.
• Both Raw Acorn Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.