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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Energy	7.04% 204kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	40.8% 53g	54% 70.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	268% 2413μg	6.55% 59μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Oranges with Peel	Recommended Dietary Allowance
Calcium	21.8% 218mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	39.7% 3.18mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	21.4% 150mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Oranges with Peel per 1 lb

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

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

• 1 pound of Butternut Winter Squash has 40.9 times more Vitamin A, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Vitamin B2 and 3.4 times more Vitamin C than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Butternut Winter Squash has 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Calcium than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Oranges with Peel contain similar levels of Iron and Water per one pound.
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Butternut Winter Squash as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.