Comparing Nutrients in 1 pound Baked Winter Squash VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Baked Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	5.8% 168kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	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% 0.42g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	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	31% 40g	54% 70.3g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	33.4% 12.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	132% 1184μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	32.4% 0.42mg	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	22.7% 91μg	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	48.4% 43.5mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	16.6% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	28.7% 0.26mg	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	25% 2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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	12.3% 86mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 405g	10% 373g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have 20.1 times more Vitamin A, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.4 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Oranges with Peel have similar amounts of Vitamin B3 per 1 lb.
• Both Baked All Varieties Winter Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

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

• Baked All Varieties Winter Squash have 1.4 times more Copper, 1.2 times more Potassium and 2 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.2 times more Calcium, 1.8 times more Iron and 1.8 times more Selenium than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Oranges with Peel have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash have 5.8 times more Omega 3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.