Comparing Nutrients in 500 calories Oranges VS Boiled Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Oranges: 1064g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Oranges have 2.5 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Oranges	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	76.7% 100g	130g per day for Men 19-50 years
Sugars	137% 99g	90% 65.3g	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	47.5% 34.5g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	67% 25.5g	76% 29g	38g per day for Men 19-50 years
Protein	18% 10g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	13% 117μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	158% 2.05mg	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	79.8% 319μg	151% 605μg	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	629% 566mg	339% 305mg	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	12.8% 1.9mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	42.6% 426mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	190% 1.7mg	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	13.3% 1.06mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	180% 4.13mg	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	21.3% 149mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	25% 923g	67% 2480g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Boiled Crookneck And Straightneck Summer Squash:

• Raw Oranges have 1.9 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 12.6 times more Vitamin A, 1.5 times more Vitamin B2, 4.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.4 times more Calcium, 3.6 times more Copper, 9.2 times more Iron, 4 times more Magnesium, 15.5 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 7.8 times more Zinc and 2.7 times more Water than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 8 times more Fat, 10.6 times more Saturated Fat, 29 times more Omega 3, 6.7 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.