Comparing Nutrients in 300 calories Oranges with Peel VS Acorn Winter Squash

Weight per 300 calories

• Oranges with Peel: 476g
• Acorn Winter Squash: 750g

Oranges with Peel have 1.6 times more energy per 100g than Acorn Winter Squash. It has low energy density when compared to other foods. Raw Acorn Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Oranges with Peel	Acorn Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	60% 78g	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	56.4% 21.4g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	89% 1.16mg	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	35.7% 143μg	32% 128μg	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	376% 338mg	92% 82.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	33.3% 333mg	24.8% 248mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	54% 0.49mg	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	47.6% 3.8mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	54.5% 1.25mg	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% 105mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	76.5% 2603mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.86% 0.98mg	11mg per day for Men 19-50 years
Water	10.6% 392g	17.8% 658g	3700g per day for Men 19-50 years

Oranges With Peel VS Acorn Winter Squash Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Oranges with Peel vs Acorn Winter Squash:

• 300 calories of Oranges with Peel have 3.2 times more Vitamin B2 and 4.1 times more Vitamin C than Acorn Winter Squash.
• While 300 kcal of Raw Acorn Winter Squash contain 2.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Acorn Winter Squash provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Acorn Winter Squash:

• 300 calories of Oranges with Peel have 1.3 times more Calcium than Acorn Winter Squash.
• While 300 kcal of Raw Acorn Winter Squash contain 1.8 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium, 1.9 times more Zinc and 1.7 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Acorn Winter Squash contain similar levels of Selenium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.9 times more Fiber than Acorn Winter Squash.
• While 300 kcal of Raw Acorn Winter Squash contain 2.6 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Acorn Winter Squash offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Acorn Winter Squash provide inadequate amounts of Omega 6 in 300 calories.