Comparing Nutrients in 300 calories Boiled Frozen Butternut Winter Squash VS Valencia Oranges

Weight per 300 calories

• Boiled Frozen Butternut Winter Squash: 769g
• Valencia Oranges: 612g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash no Salt, which is low in comparison to other foods. Boiled Frozen Butternut Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8.65% 0.14g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	56% 72.8g	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	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17% 9.46g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	143% 1285μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	29.7% 0.39mg	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	30.8% 123μg	59.7% 239μg	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	30% 27mg	330% 297mg	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

	Boiled Frozen Butternut Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Calcium	14.6% 146mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	25% 0.23mg	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	55.8% 4.46mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	6.12% 0.14mg	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	15.4% 108mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	18.3% 675g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Frozen Butternut Winter Squash vs Valencia Oranges:

• Boiled Frozen Butternut Winter Squash no Salt has 17.5 times more Vitamin A, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 11 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Frozen Butternut Winter Squash vs Valencia Oranges:

• Boiled Frozen Butternut Winter Squash no Salt has 1.2 times more Copper, 8.1 times more Iron, 9.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Butternut Winter Squash no Salt has 1.4 times more Omega 3 and 1.5 times more Protein than Raw Valencia Oranges.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.