Comparing Nutrients in 1 pound Butternut Winter Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Butternut Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	7.04% 204kcal	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	40.8% 53g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	28.6% 11g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	268% 2413μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	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	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	36.7% 154mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	21.4% 150mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	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	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.7% 395g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Butternut 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 Butternut Winter Squash vs Florida Oranges:

• 1 pound of Butternut Winter Squash has 48.4 times more Vitamin A, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and 8 times more Vitamin E than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Vitamin B2 and 2.1 times more Vitamin C than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Florida Oranges provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Butternut Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Butternut Winter Squash has 1.8 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.4 times more Manganese, 2.8 times more Phosphorus and 2.1 times more Potassium than Florida Oranges.
• Both Butternut Winter Squash and Florida Oranges contain similar levels of Calcium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Butternut 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 4.2 times more Sugars than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Florida Oranges offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Raw Butternut Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.