Comparing Nutrients in 5 ounces Summer Squash VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Summer Squash	Oranges	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	13% 16.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	18.3% 13.3g	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	1.86% 1.35g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Oranges	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	6.54% 0.085mg	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	10.3% 41μg	10.6% 42.5μg	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	26.8% 24mg	83.8% 75.4mg	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	1.13% 0.17mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Oranges	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	7.1% 0.064mg	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	6.2% 0.5mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	1.54% 0.035mg	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	7.7% 54mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B5, 3.1 times more Vitamin C and 1.5 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Oranges have similar amounts of Vitamin A and Vitamin B9 per 5 oz.
• Both Raw All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Summer Squash vs Oranges:

• Raw All Varieties Summer Squash have 3.5 times more Iron, 1.7 times more Magnesium, 7 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw Oranges have similar amounts of Copper and Water per 5 oz.
• Both Raw All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw All Varieties Summer Squash have 8 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.9 times more Energy, 3.5 times more Carbohydrate, 4.3 times more Sugars and 2.2 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.