Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Florida Oranges	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.25% 0.042g	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	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	25% 18g	4.7% 3.4g	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	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Summer Squash, Zucchini, Includes Skin	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	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	7.63% 0.099mg	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	4.96% 20μg	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	11.7% 10.5mg	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	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11% 0.099mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	21% 0.48mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12.7% 433mg	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	3.8% 0.42mg	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 Frozen Summer Squash, Zucchini, Includes Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Florida Oranges have 2.1 times more Vitamin B1, 1.7 times more Vitamin B9 and 8.5 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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 Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Florida Oranges have 2.4 times more Calcium than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 10.2 times more Manganese, 2.3 times more Phosphorus and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3.2 times more Carbohydrate, 5.3 times more Sugars and 1.8 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 3.2 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 Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Summer Squash, Zucchini, Includes Skin

What are the health benefits of Florida Oranges compared to Frozen Summer Squash, Zucchini, Includes Skin?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can support immune function, heart health, and digestion. Frozen summer squash and zucchini are also nutritious, providing vitamins A and C, as well as fiber and antioxidants. Both options offer health benefits, so including a variety of fruits and vegetables in your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Florida Oranges or Frozen Summer Squash, Zucchini, Includes Skin?

Both Florida oranges and summer squash are nutritious options that can support weight loss as part of a balanced diet. Oranges are low in calories and high in fiber, which can help you feel full and satisfied. Summer squash, especially when eaten with the skin, is also low in calories and rich in vitamins and minerals. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, can help support your weight loss goals.

Should I eat more Florida Oranges or more Frozen Summer Squash, Zucchini, Includes Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and Frozen Summer Squash can be part of a balanced vegan diet, but for muscle building, focus on protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Florida Oranges compared to Frozen Summer Squash, Zucchini, Includes Skin?

The environmental impact of producing Florida oranges is generally higher compared to frozen summer squash and zucchini, including skin. Oranges require more water, pesticides, and transportation due to their delicate nature and longer growing season. On the other hand, summer squash and zucchini are typically grown in a shorter period, require less water and pesticides, and can be frozen for preservation, reducing the overall environmental footprint. Choosing locally grown, seasonal produce can further minimize the environmental impact of food production.