Comparing Nutrients in 300 calories Valencia Oranges VS Mashed Acorn Winter Squash

Weight per 300 calories

• Valencia Oranges: 612g
• Mashed Acorn Winter Squash: 882g

Valencia Oranges have 1.4 times more energy per 100g than Mashed Acorn Winter Squash. It has low energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Mashed Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	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	40.3% 15.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	40% 362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	5.43% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	53.5% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	79.4% 1.03mg	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	59.7% 239μg	24.3% 97μg	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	330% 297mg	63.7% 57.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	24.5% 245mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	51% 0.46mg	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	6.9% 0.55mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	56% 1.3mg	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	15% 104mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	68.3% 2321mg	3400mg per day for Men 19-50 years
Selenium	NA	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.76% 26.5mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	14.3% 529g	21.4% 791g	3700g per day for Men 19-50 years

Valencia Oranges VS Mashed Acorn Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Mashed Acorn Winter Squash?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Mashed Acorn Winter Squash:

• 300 calories of Valencia Oranges have 3.5 times more Vitamin B2, 2.5 times more Vitamin B9 and 5.2 times more Vitamin C than Mashed Acorn Winter Squash.
• While 300 kcal of Boiled and Mashed Acorn Winter Squash contain 4.9 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• 300 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Mashed Acorn Winter Squash:

• 300 kcal of Boiled and Mashed Acorn Winter Squash contain 2 times more Copper, 9 times more Iron, 3.7 times more Magnesium, 9.1 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and Mashed Acorn Winter Squash contain similar levels of Calcium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Mashed Acorn Winter Squash contain 2 times more Omega 3 and 1.5 times more Fiber than Raw Valencia Oranges.
• Both Valencia Oranges and Mashed Acorn Winter Squash offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Valencia Oranges as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 300 calories.