Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	10.8% 0.14mg	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	14% 55.3μg	4.6% 18.4μg	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	76.4% 68.7mg	10.7% 9.64mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	11.5% 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	1.6% 0.13mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	16.2% 0.37mg	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	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cooked Frozen Crookneck And Straightneck Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 5 ounces of Valencia Oranges have 2.4 times more Vitamin B1, 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 7.1 times more Vitamin C than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• 5 ounces of Valencia Oranges have 2 times more Calcium than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 2 times more Copper, 5.8 times more Iron, 2.7 times more Magnesium, 11.4 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Crookneck And Straightneck Summer Squash with Salt contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 2.1 times more Carbohydrate and 1.8 times more Fiber than Cooked Frozen Crookneck And Straightneck Summer Squash with Salt.
• While 5 oz of Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contain 3.2 times more Omega 3 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.