Comparing Nutrients in 7 ounces Valencia Oranges VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Valencia Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 182g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Valencia Oranges have 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B9 and 23.1 times more Vitamin C than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 3.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 1.7 times more Calcium, 1.4 times more Phosphorus and 1.7 times more Potassium than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 3.4 times more Iron and 5.4 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Spaghetti Winter Squash contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Raw Valencia Oranges as well as Raw Spaghetti Winter Squash lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.7 times more Carbohydrate and 1.7 times more Fiber than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 9.3 times more Omega 3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Spaghetti Winter Squash

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

Valencia oranges are a great source of vitamin C, which supports immune health and skin health. They also contain fiber, which aids in digestion and helps with feeling full. Spaghetti winter squash is rich in beta-carotene, which is converted to vitamin A in the body and is important for eye health and immune function. It also provides fiber and antioxidants. Both are nutritious options, so incorporating a variety of fruits and vegetables into your diet is key for overall health.

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

Both Valencia oranges and spaghetti winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, spaghetti winter squash may be a better choice as it is lower in calories and carbohydrates compared to Valencia oranges. Additionally, the fiber in spaghetti squash can help you feel full and satisfied, which may aid in weight loss efforts.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both Valencia oranges and Spaghetti Winter Squash are nutritious options, but for muscle growth, Spaghetti Winter Squash may be more beneficial due to its higher protein content. Additionally, incorporating protein-rich plant foods like legumes, nuts, seeds, and tofu into your diet can further support muscle development.

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

Valencia Oranges have a higher environmental impact compared to Spaghetti Winter Squash due to factors such as water usage, pesticide use, transportation emissions, and land use. Spaghetti Winter Squash generally requires less water and pesticides to grow, and has a smaller carbon footprint in terms of transportation. Additionally, Valencia Oranges are typically grown in monoculture orchards that can lead to soil degradation and biodiversity loss. Choosing Spaghetti Winter Squash over Valencia Oranges can help reduce your environmental impact.