Comparing Nutrients in 5 ounces Summer Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Summer Squash	Florida Oranges	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	18% 13g	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	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Florida 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	12% 0.14mg	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	3.54% 0.57mg	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	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.13% 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	Florida Oranges	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	6.14% 0.055mg	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	1.6% 0.13mg	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	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	7.05% 240mg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Florida Oranges per 5 oz

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

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

• 5 ounces of Summer Squash have 3.6 times more Vitamin B2, 1.2 times more Vitamin B3, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.6 times more Vitamin C than Raw All Varieties Summer Squash.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw All Varieties Summer Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Summer Squash have 1.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 7.3 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 3.6 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.9 times more Calcium than Raw All Varieties Summer Squash.
• Both Summer Squash and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw All Varieties Summer Squash as well as Raw Florida Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Summer Squash have 5.1 times more Omega 3 and 1.7 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.4 times more Carbohydrate, 4.2 times more Sugars and 2.2 times more Fiber than Raw All Varieties Summer Squash.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw All Varieties Summer Squash as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.