Comparing Nutrients in 300 calories Hubbard Winter Squash VS Valencia Oranges

Weight per 300 calories

• Hubbard Winter Squash: 750g
• Valencia Oranges: 612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Hubbard Winter Squash or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Hubbard Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	61.4% 0.98g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	50% 65.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	77% 29.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	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	23.4% 3.75mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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% 120μg	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	92% 82.5mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.13% 9.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	37.5% 3mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	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	22.5% 158mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	18% 660g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Hubbard Winter Squash has 6.9 times more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Hubbard Winter Squash has 2.1 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 9.5 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, more Sodium, 2.7 times more Zinc and 1.2 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Calcium than Raw Hubbard Winter Squash.

Comparison of macro-nutrients per 300 calories:

• Raw Hubbard Winter Squash has 2 times more Fat, 10 times more Omega 3, 2.2 times more Omega 6, 1.9 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
• Both Raw Hubbard Winter Squash and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.