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

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

Navel Oranges have 2.6 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	76.7% 100g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	% 24g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 7.1g	g per day for Men 19-50 years
Fiber	59% 22.4g	76% 29g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	44% 439mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	67% 2480g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Crookneck And Straightneck Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Boiled Crookneck And Straightneck Summer Squash with Salt?

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

• 500 calories of Navel Oranges have 2 times more Vitamin C than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 12 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 1.3 times more Calcium, 4.3 times more Copper, 7.3 times more Iron, 3.8 times more Magnesium, 14 times more Manganese, 3.3 times more Phosphorus, 2.7 times more Potassium, 611.2 times more Sodium, 7.1 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 6.7 times more Fat, 23.5 times more Omega 3, 1.5 times more Fructose, 1.3 times more Fiber and 2.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.