Comparing Nutrients in 5 ounces Navel Oranges VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Winter Squash	10%	3%	87%

Macro Nutrients

	Navel Oranges	Winter Squash	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	9.37% 12g	130g per day for Men 19-50 years
Sugars	16.6% 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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Winter Squash	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17% 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	12% 48μg	8.5% 34μg	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	93% 83.8mg	19.4% 17.4mg	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	1.4% 0.21mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Winter Squash	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11% 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	2.3% 0.18mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	10% 0.23mg	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	4.66% 32.6mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	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	1.03% 0.11mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Winter Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Winter Squash:

• 5 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 4.8 times more Vitamin C than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 5.7 times more Vitamin A and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Winter Squash provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Winter Squash:

• 5 ounces of Navel Oranges have 1.5 times more Calcium than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 1.8 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 5.6 times more Manganese and 2.1 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Winter Squash contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.5 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 3.9 times more Omega 3 than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.