Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Valencia Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.19% 0.032g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	7.75% 5.6g	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	13% 4.96g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	16.8% 0.22mg	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	12% 47.6μg	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	107% 96mg	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	11.2% 0.1mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	21.4% 0.49mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	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	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.42% 164g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.6 times more Vitamin B9 and 7.8 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 20 times more Vitamin A, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Valencia Oranges as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 1.4 times more Calcium than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.4 times more Copper, 9.8 times more Iron, 1.4 times more Magnesium, 10.8 times more Manganese, 1.3 times more Phosphorus and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Butternut Winter Squash, Unprepared have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.9 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.6 times more Omega 3 and 1.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Butternut Winter Squash, Unprepared have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Valencia Oranges as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.