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Comparing Nutrients in 7 ounces Valencia OrangesVS Acorn Winter Squash

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Acorn Winter Squash
7%
2%
91%
7 oz ▼

Macro Nutrients

3.35%97kcal
Energy
2.74%79.4kcal
97 kcalvs79.4 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
0.2%0.2g
0.6 gvs0.2 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
0.13%0.042g
0.069 gvs0.042 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2%0.032g
Omega 3
3.22%0.052g
0.032 gvs0.052 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.51%0.087g
Omega 6
0.19%0.032g
0.087 gvs0.032 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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18%23.6g
Carbohydrate
16%20.7g
23.6 gvs20.7 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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13%4.96g
Fiber
7.83%2.98g
4.96 gvs2.98 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.7%2.06g
Protein
2.83%1.6g
2.06 gvs1.6 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

2.65%24μg
Vitamin A
3.97%35.7μg
RAE, retinol activity equivalents
24 μgvs35.7 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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14.4%0.17mg
Vitamin B1
23%0.28mg
Thiamine
0.17 mgvs0.28 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
1.53%0.02mg
Riboflavin
0.079 mgvs0.02 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg
Vitamin B3
8.7%1.4mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs1.4 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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9.92%0.5mg
Vitamin B5
16%0.79mg
Pantothenic acid
0.5 mgvs0.79 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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9.6%0.13mg
Vitamin B6
23.5%0.31mg
Pyridoxine
0.13 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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19.3%77.4μg
Vitamin B9
8.43%33.7μg
Folates and Folic Acid
77.4 μgvs33.7 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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107%96mg
Vitamin C
24.3%22mg
Ascorbic acid
96 mgvs22 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

7.94%79.4mg
Calcium
6.55%65.5mg
79.4 mgvs65.5 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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8.16%0.073mg
Copper
14.3%0.13mg
0.073 mgvs0.13 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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2.23%0.18mg
Iron
17.4%1.4mg
0.18 mgvs1.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
15%63.5mg
20 mgvs63.5 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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2%0.046mg
Manganese
14.4%0.33mg
0.046 mgvs0.33 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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4.8%33.7mg
Phosphorus
10.2%71.4mg
33.7 mgvs71.4 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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10.4%355mg
Potassium
20.3%689mg
355 mgvs689 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.8%0.99μg
NA μgvs0.99 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.4%5.95mg
0 mgvs5.95 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
2.35%0.26mg
0.12 mgvs0.26 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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4.63%171g
Water
4.7%174g
171 gvs174 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Valencia Oranges VS Acorn Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Acorn Winter Squash:

Comparing minerals per 7 ounces for Valencia Oranges vs Acorn Winter Squash:

Comparison of macro-nutrients per 7 ounces:

Frequently Asked Questions about Valencia Oranges VS Acorn Winter Squash

What are the health benefits of Valencia Oranges compared to Acorn Winter Squash?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, digestion, and overall health. Acorn winter squash is rich in vitamin A, vitamin C, potassium, and fiber, which can help support eye health, heart health, and digestion. Both are nutritious options, but Valencia oranges are higher in vitamin C while acorn winter squash is higher in vitamin A.

Can I lose weight easier by eating more Valencia Oranges or Acorn Winter Squash?

Both Valencia Oranges and Acorn Winter Squash can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Acorn Winter Squash is lower in calories and higher in fiber compared to Valencia Oranges, making it a more filling and satisfying option for weight loss. Additionally, the fiber in Acorn Winter Squash can help regulate blood sugar levels and promote satiety, which may aid in weight loss efforts.

Should I eat more Valencia Oranges or more Acorn Winter Squash to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Acorn Winter Squash is a good source of carbohydrates and vitamins, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Valencia Oranges are a great source of vitamin C and antioxidants, which can support muscle recovery and overall health, but they do not provide significant protein for muscle building. Incorporating a balance of protein-rich plant foods along with a variety of fruits and vegetables will help support muscle growth and overall fitness goals.

What is the environmental impact of producing Valencia Oranges compared to Acorn Winter Squash?

Valencia Oranges have a higher environmental impact compared to Acorn Winter Squash due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with more pesticides compared to squash. Additionally, oranges are usually transported longer distances, contributing to higher carbon emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both Valencia Oranges and Acorn Winter Squash.




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