Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Orange Juice	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	24% 17.4g	6.8% 4.92g	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	6.65% 4.82g	3.6% 2.6g	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	% 4.5g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.54g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	2% 18μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	12% 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% 47.6μg	11.4% 45.6μg	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	66.4% 59.7mg	25.6% 23mg	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	2.65% 0.4mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	13.5% 0.31mg	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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Canned Orange Juice have 2.6 times more Vitamin C than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 6.2 times more Vitamin A, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 44 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Crookneck And Straightneck Summer Squash:

• 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 2.2 times more Calcium, 3 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 7.5 times more Manganese, 1.7 times more Phosphorus and 5.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.9 times more Carbohydrate, 3.5 times more Sugars and 1.9 times more Fructose than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 11.7 times more Omega 3 and 3.7 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.