Comparing Nutrients in 5 ounces Florida Oranges VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Florida Oranges	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	18% 13g	5.06% 3.67g	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	8.95% 3.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	7.1% 0.092mg	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	6.02% 24μg	7.1% 28.3μg	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	71% 63.8mg	8.66% 7.8mg	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	1.7% 0.26mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.2% 0.15mg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	13% 0.3mg	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	2.43% 17mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Summer Squash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Boiled Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Boiled Summer Squash with Salt:

• 5 ounces of Florida Oranges have 2.3 times more Vitamin B1, 1.8 times more Vitamin B5 and 8.2 times more Vitamin C than Boiled Summer Squash with Salt.
• While 5 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Summer Squash with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Boiled Summer Squash with Salt:

• 5 ounces of Florida Oranges have 1.6 times more Calcium than Boiled Summer Squash with Salt.
• While 5 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 2.6 times more Copper, 4 times more Iron, 2.4 times more Magnesium, 8.9 times more Manganese, 3.3 times more Phosphorus, more Sodium and 4.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Summer Squash with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.7 times more Carbohydrate, 3.5 times more Sugars and 1.7 times more Fiber than Boiled Summer Squash with Salt.
• While 5 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 7.5 times more Omega 3 than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.