Comparing Nutrients in 500 calories Fresh Orange juice VS Frozen Butternut Winter Squash

Weight per 500 calories

• Fresh Orange juice: 1111g
• Frozen Butternut Winter Squash: 877g

Frozen Butternut Winter Squash, Unprepared has 1.3 times more energy per unit of mass than Raw Orange juice, which is low in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Frozen Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Fresh Orange juice	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	97% 126g	130g per day for Men 19-50 years
Sugars	129% 93g	34.2% 25g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	14% 7.78g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	74.2% 0.96mg	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	52.6% 211μg	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	60.4% 54.4mg	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	108% 16.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	12.2% 122mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	49.7% 0.45mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	95% 2.18mg	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	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	26.5% 981g	19.6% 724g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Frozen Butternut Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Frozen Butternut Winter Squash?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Frozen Butternut Winter Squash:

• 500 calories of Fresh Orange juice have 1.3 times more Vitamin B1, 1.6 times more Vitamin B9 and 10.2 times more Vitamin C than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 18.9 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B6, 36.5 times more Vitamin E and 11.1 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Frozen Butternut Winter Squash provide similar amounts of Vitamin B5 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 Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Frozen Butternut Winter Squash:

• 500 calories of Fresh Orange juice have 1.4 times more Water than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 2.1 times more Calcium, 3.5 times more Iron, 14 times more Manganese, 5.5 times more Selenium and 2.7 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Butternut Winter Squash contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 3.8 times more Sugars than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 1.9 times more Omega 3, 5.1 times more Fiber and 2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Frozen Butternut Winter Squash 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 Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 6 in 500 calories.