Comparing Nutrients in 300 calories Mashed Hubbard Winter Squash VS Florida Oranges

Weight per 300 calories

• Mashed Hubbard Winter Squash: 1000g
• Florida Oranges: 652g

Raw Florida Oranges have 1.5 times more energy per unit of mass than Boiled and Mashed Hubbard Winter Squash, which is low in comparison to other foods. Mashed Hubbard Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	58% 75.3g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	82.2% 59.6g	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	76.3% 29g	41% 15.7g	38g per day for Men 19-50 years
Protein	26.4% 15g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	222% 2000μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	25.6% 0.33mg	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	25% 100μg	27.7% 111μg	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	72.2% 65mg	326% 293mg	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	8% 1.2mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	28.3% 0.25mg	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	35% 2.8mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	6.8% 0.16mg	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	20% 140mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	24.6% 911g	15.4% 568g	3700g per day for Men 19-50 years

Mashed Hubbard Winter Squash VS Florida Oranges Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Mashed Hubbard Winter Squash vs Florida Oranges:

• 300 calories of Mashed Hubbard Winter Squash have 27.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.6 times more Vitamin B1 and 4.5 times more Vitamin C than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Florida Oranges provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mashed Hubbard Winter Squash vs Florida Oranges:

• 300 calories of Mashed Hubbard Winter Squash have 1.8 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 8.1 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Zinc and 1.6 times more Water than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.8 times more Calcium than Boiled and Mashed Hubbard Winter Squash.
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mashed Hubbard Winter Squash have 13.5 times more Omega 3, 1.9 times more Fiber and 3.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Sugars than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 300 calories.