Comparing Nutrients in 5 ounces Fresh Orange juice VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Fresh Orange juice	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.3% 3.1g	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	4.14% 3g	1.94% 1.4g	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	% 2.57g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.31g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	16.8% 0.22mg	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	10.6% 42.5μg	9.57% 38.3μg	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	78.7% 71mg	33% 29.8mg	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	0.38% 0.057mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	11.3% 0.1mg	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	3.54% 0.28mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	12.4% 0.29mg	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	3.44% 24mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Butternut Winter Squash:

• 5 ounces of Fresh Orange juice have 1.5 times more Vitamin B2 and 2.4 times more Vitamin C than Butternut Winter Squash.
• While 5 oz of Raw Butternut Winter Squash contain 53.2 times more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 36 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Orange juice as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Butternut Winter Squash:

• 5 oz of Raw Butternut Winter Squash contain 4.4 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 3.1 times more Magnesium, 14.4 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Potassium than Raw Orange juice.
• Both Fresh Orange juice and Butternut Winter Squash contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.8 times more Sugars and 2.1 times more Fructose than Butternut Winter Squash.
• While 5 oz of Raw Butternut Winter Squash contain 10 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Butternut Winter Squash offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.