Comparing Nutrients in 500 calories Fresh Orange juice VS Boiled Summer Squash with Salt

Weight per 500 calories

• Fresh Orange juice: 1111g
• Boiled Summer Squash with Salt: 2500g

Fresh Orange juice has 2.3 times more energy per 100g than Boiled Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Fresh Orange juice	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	83% 108g	130g per day for Men 19-50 years
Sugars	129% 93g	89.3% 64.8g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	92% 35g	38g per day for Men 19-50 years
Protein	14% 7.78g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	125% 1.63mg	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	83.3% 333μg	125% 500μg	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	617% 556mg	153% 138mg	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	2.96% 0.44mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	286% 2.58mg	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	27.8% 2.22mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	232% 5.33mg	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	27% 189mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	26.5% 981g	63.3% 2343g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Boiled Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Boiled Summer Squash with Salt?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Boiled Summer Squash with Salt:

• 500 calories of Fresh Orange juice have 4 times more Vitamin C than Boiled Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 2.5 times more Vitamin A, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin B9, 7.9 times more Vitamin E and 78.8 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Summer Squash with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Boiled Summer Squash with Salt:

• 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 5.5 times more Calcium, 5.3 times more Copper, 4.1 times more Iron, 4.9 times more Magnesium, 34.2 times more Manganese, 5.2 times more Phosphorus, 2.2 times more Potassium, 533.3 times more Sodium, 17.6 times more Zinc and 2.4 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.4 times more Sugars than Boiled Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 16.8 times more Omega 3, 15.8 times more Fiber and 2.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled Summer Squash with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.