Comparing Nutrients in 5 ounces Navel Oranges VS Mashed Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Mashed Hubbard Winter Squash	17%	9%	74%

Macro Nutrients

	Navel Oranges	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.48% 0.082g	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	7.04% 9.16g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.73% 4.15g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11.2% 0.15mg	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	3.54% 14μg	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	10.2% 9.2mg	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	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.4% 0.067mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	7.77% 0.18mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Mashed Hubbard Winter Squash per 5 oz

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

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

• 5 ounces of Navel Oranges have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B9 and 9.1 times more Vitamin C than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 16.7 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Mashed Hubbard Winter Squash provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Boiled and Mashed Hubbard 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 Mashed Hubbard Winter Squash:

• 5 ounces of Navel Oranges have 4.3 times more Calcium and 1.6 times more Phosphorus than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 2.2 times more Iron, 4.3 times more Manganese and 1.3 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Mashed Hubbard Winter Squash contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Mashed Hubbard 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 1.9 times more Carbohydrate and 2.9 times more Sugars than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 10.8 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.