Comparing Nutrients in 7 ounces Florida Oranges VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Winter Squash	10%	3%	87%

Macro Nutrients

	Florida Oranges	Winter Squash	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	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	13% 17g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Winter Squash	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	24% 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	8.43% 33.7μg	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	99% 89.3mg	27% 24.4mg	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	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.7% 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	14.4% 1.15mg	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	2.07% 0.048mg	14% 0.32mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Winter Squash per 7 oz

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

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

• 7 ounces of Florida Oranges have 3.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.7 times more Vitamin C than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 6.2 times more Vitamin A, 1.6 times more Vitamin B2, 3.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Winter Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 1.5 times more Calcium than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 1.8 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 6.8 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw All Varieties Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.3 times more Carbohydrate, 4.2 times more Sugars and 1.6 times more Fiber than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 3.2 times more Omega 3 than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Winter Squash

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

Both Florida oranges and winter squash are excellent sources of vitamins, minerals, and antioxidants. Florida oranges are particularly high in vitamin C, which supports immune function and skin health. They also contain folate, potassium, and fiber. Winter squash, on the other hand, 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 vitamin C, potassium, and fiber. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida Oranges and Winter Squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, Winter Squash may be a better choice as it is lower in natural sugars compared to oranges, which can help stabilize blood sugar levels and reduce cravings. Additionally, Winter Squash is a good source of vitamins, minerals, and antioxidants that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both Florida Oranges and Winter Squash, can help you achieve your weight loss goals.

Should I eat more Florida Oranges or more 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 Florida Oranges and Winter Squash can be beneficial for muscle growth due to their vitamin C content, which is important for collagen synthesis and muscle repair. However, Winter Squash is also a good source of complex carbohydrates, which provide energy for workouts and support muscle recovery. Therefore, incorporating both Florida Oranges and Winter Squash into your diet can help you achieve your muscle-building goals.

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

The environmental impact of producing Florida Oranges is generally higher compared to Winter Squash due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow, are more susceptible to pests requiring more pesticides, and are often transported long distances. Winter Squash, on the other hand, can be grown in a variety of climates, require less water and pesticides, and have a lower carbon footprint when transported locally. Choosing locally grown Winter Squash over Florida Oranges can help reduce environmental impact.