Comparing Nutrients in 5 ounces Spaghetti Winter Squash VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Spaghetti Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	13.2% 0.21g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.53% 9.8g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.36% 0.057mg	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	4.25% 17μg	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	3.3% 2.98mg	78.7% 71mg	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	1.23% 0.18mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	6.93% 0.062mg	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	5.5% 0.44mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	0.86% 0.02mg	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	2.43% 17mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Spaghetti Winter Squash vs Fresh Orange juice:

• 5 ounces of Spaghetti Winter Squash have 2.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and 23.8 times more Vitamin C than Raw Spaghetti Winter Squash.
• 5 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Spaghetti Winter Squash vs Fresh Orange juice:

• 5 ounces of Spaghetti Winter Squash have 2.1 times more Calcium, 1.6 times more Iron and 8.9 times more Manganese than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.4 times more Phosphorus and 1.9 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Fresh Orange juice contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Spaghetti Winter Squash as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spaghetti Winter Squash have 13.5 times more Omega 3 and 7.5 times more Fiber than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.5 times more Carbohydrate and 3 times more Sugars than Raw Spaghetti Winter Squash.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Spaghetti Winter Squash as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.