Comparing Nutrients in 300 calories Hubbard Winter Squash VS Florida Oranges

Weight per 300 calories

• Hubbard Winter Squash: 750g
• Florida Oranges: 652g

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

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

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	61.4% 0.98g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	50% 65.3g	58% 75.3g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	77% 29.3g	41% 15.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	30% 120μg	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	92% 82.5mg	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	8.13% 9.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	37.5% 3mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	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	22.5% 158mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	18% 660g	15.4% 568g	3700g per day for Men 19-50 years

Hubbard Winter Squash VS Florida Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Hubbard Winter Squash have 7.1 times more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.6 times more Vitamin C than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Florida Oranges provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw 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 Hubbard Winter Squash vs Florida Oranges:

• 300 calories of Hubbard Winter Squash have 1.9 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 8.6 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.7 times more Calcium than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Florida Oranges contain similar levels of Water per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hubbard Winter Squash have 13.7 times more Omega 3, 1.9 times more Fiber and 3.3 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Sugars than Raw Hubbard Winter Squash.
• Both 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 Raw Hubbard Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 300 calories.