Comparing Nutrients in 7 ounces Oranges VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Oranges	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	4.63% 3.35g	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	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	3.97% 16μg	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	117% 106mg	8.16% 7.34mg	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	2.4% 0.36mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	10.4% 0.093mg	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	2.5% 0.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	20% 0.46mg	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	3.97% 27.8mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Oranges have 1.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B6, 3.8 times more Vitamin B9, 14.4 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.4 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Oranges have 2.4 times more Calcium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 4.8 times more Iron, 1.3 times more Magnesium, 9.2 times more Manganese, 1.8 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Copper, Potassium and Water per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.8 times more Energy, 3.3 times more Carbohydrate, 5.5 times more Sugars and 1.8 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 4.9 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Protein per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.