Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Fresh Orange juice	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	23.2% 0.3mg	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	15% 59.5μg	15% 59.5μg	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	110% 99mg	5.07% 4.56mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	21.6% 0.19mg	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	4.96% 0.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	20.7% 0.48mg	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	11.7% 397mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Summer Squash, Zucchini, Italian Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Canned Summer Squash, Zucchini, Italian Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Canned Summer Squash, Zucchini, Italian Style:

• 7 ounces of Fresh Orange juice have 2.1 times more Vitamin B1 and 21.7 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Canned Summer Squash, Zucchini, Italian Style:

• 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 2.2 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 17.1 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 374 times more Sodium and 5.2 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Raw Orange juice as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.