Comparing Nutrients in 5 ounces Valencia Oranges VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	7.46% 254mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges 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 Valencia Oranges vs Butternut Winter Squash:

• 5 ounces of Valencia Oranges have 2 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Butternut Winter Squash.
• While 5 oz of Raw Butternut Winter Squash contain 44.3 times more Vitamin A, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Butternut Winter Squash:

• 5 oz of Raw Butternut Winter Squash contain 1.9 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.8 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.3 times more Fiber than Butternut Winter Squash.
• Both Valencia Oranges and Butternut Winter Squash offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.