Comparing Nutrients in 7 ounces Valencia Oranges VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Valencia Oranges	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.7g	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	4.35% 3.16g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	16% 0.21mg	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	19.3% 77.4μg	9.43% 37.7μg	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	107% 96mg	42.6% 38.3mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20.3% 0.18mg	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	2.23% 0.18mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	15% 0.34mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Crookneck And Straightneck Summer Squash:

• Raw Valencia Oranges have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Crookneck And Straightneck Summer Squash:

• Raw Valencia Oranges have 1.9 times more Calcium than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 2.5 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 7.5 times more Manganese, 1.9 times more Phosphorus and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.6 times more Energy, 3.1 times more Carbohydrate and 2.5 times more Fiber than Raw Crookneck And Straightneck Summer Squash.
• While Raw Crookneck And Straightneck Summer Squash contains 2.7 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Protein per 7 oz.
• Both Raw Valencia Oranges as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.