Comparing Nutrients in 7 ounces Florida Oranges VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Summer Squash	24%	8%	68%

Macro Nutrients

	Florida Oranges	Summer Squash	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	25% 18g	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	2.6% 1.9g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Summer Squash	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	33.3% 0.43mg	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	8.43% 33.7μg	14.4% 57.5μg	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	99% 89.3mg	37.5% 33.7mg	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	2.4% 0.36mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Summer Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	15% 0.35mg	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	3.4% 24mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Summer Squash:

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.6 times more Vitamin C than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 3.6 times more Vitamin B2, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Summer Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Summer Squash:

• 7 ounces of Florida Oranges have 2.9 times more Calcium than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 7.3 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Summer Squash contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 7 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.4 times more Carbohydrate, 4.2 times more Sugars and 2.2 times more Fiber than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 5.1 times more Omega 3 and 1.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Summer Squash

What are the health benefits of Florida Oranges compared to Summer Squash?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. On the other hand, summer squash is low in calories and rich in vitamins A and C, as well as minerals like potassium and magnesium. Both are nutritious options, but Florida oranges are higher in vitamin C, while summer squash provides a wider range of vitamins and minerals.

Can I lose weight easier by eating more Florida Oranges or Summer Squash?

Both Florida Oranges and Summer Squash can be beneficial for weight loss due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, Summer Squash is lower in calories and carbohydrates compared to Florida Oranges, making it a slightly better option for weight loss. Additionally, Summer Squash is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both Florida Oranges and Summer Squash, can help you achieve your weight loss goals.

Should I eat more Florida Oranges or more Summer 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. Both Florida Oranges and Summer Squash are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a balanced diet with adequate protein, healthy fats, and carbohydrates will support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Summer Squash?

The environmental impact of producing Florida oranges is generally higher compared to summer squash due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often grown in monoculture orchards that can lead to soil degradation and increased pesticide use. Summer squash, on the other hand, can be grown with less water and pesticides, and the plants can be rotated with other crops to maintain soil health. Additionally, oranges are often transported long distances to reach consumers, contributing to greenhouse gas emissions, whereas summer squash is more likely to be grown locally, reducing transportation impacts.