Comparing Nutrients in 7 ounces Valencia Oranges VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.08% 89.3kcal	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	18% 23g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	23.5% 0.31mg	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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Valencia Oranges have 2 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 44.3 times more Vitamin A, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Butternut Winter Squash contain 1.9 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.8 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Butternut Winter Squash contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Butternut Winter Squash.
• Both Valencia Oranges and Butternut Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Valencia Oranges as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Butternut Winter Squash

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

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and protect against chronic diseases. Butternut winter squash is rich in vitamin A, vitamin C, fiber, and potassium, which can support eye health, promote healthy skin, and aid in heart health. Both are nutritious options, but Valencia oranges are lower in calories and higher in vitamin C compared to butternut winter squash.

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

Both Valencia oranges and butternut winter squash can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, butternut winter squash is lower in calories and higher in fiber compared to Valencia oranges. Therefore, incorporating more butternut winter squash into your diet may help you feel fuller for longer and potentially aid in weight loss. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes in addition to specific foods.

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

Both Valencia oranges and Butternut winter squash are nutritious choices, but if you are looking to gain more muscle while training consistently, you may want to focus on consuming more Butternut winter squash. Winter squash is a good source of complex carbohydrates, which can provide sustained energy for your workouts. It also contains vitamin A, vitamin C, potassium, and fiber, all of which are important for muscle function and recovery. Additionally, winter squash is rich in antioxidants that can help reduce inflammation and support overall health.

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

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