Comparing Nutrients in 5 ounces Boiled Frozen Butternut Winter Squash with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	26.3% 237μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	6.87% 0.089mg	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	5.67% 22.7μg	14% 55.3μg	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	5.5% 4.96mg	76.4% 68.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.83% 0.052mg	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	10.3% 0.82mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	1.4% 0.033mg	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	2.83% 20mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash with Salt VS Valencia Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Frozen Butternut Winter Squash with Salt vs Valencia Oranges:

• 5 ounces of Boiled Frozen Butternut Winter Squash with Salt have 13.9 times more Vitamin A and 1.7 times more Vitamin B3 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.4 times more Vitamin B9 and 13.9 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Valencia Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Frozen Butternut Winter Squash with Salt vs Valencia Oranges:

• 5 ounces of Boiled Frozen Butternut Winter Squash with Salt have 6.4 times more Iron, 7.5 times more Manganese and more Sodium than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 2.1 times more Calcium and 1.3 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Valencia Oranges contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Raw Valencia Oranges lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Boiled Frozen Butternut Winter Squash with Salt and Raw Valencia Oranges have similar amounts of macro-nutrients per 5 oz
• Both Boiled Frozen Butternut Winter Squash with Salt and Valencia Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Raw Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.