Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Florida Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	22% 28.6g	130g per day for Men 19-50 years
Sugars	25% 18g	7.75% 5.6g	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	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	16.8% 0.22mg	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	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.75% 57.5mg	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	22% 1.75mg	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	21.4% 0.49mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	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	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Butternut Winter Squash per 7 oz

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

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

• 7 ounces of Florida Oranges have 7.3 times more Vitamin C than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 21.8 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.3 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Florida Oranges have 1.5 times more Calcium than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.3 times more Copper, 9.8 times more Iron, 1.4 times more Magnesium, 10.3 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Frozen Butternut 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 Frozen Butternut Winter Squash, 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 Sugars and 1.8 times more Fiber than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 2.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Butternut Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Butternut Winter Squash

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

Florida oranges are a great source of vitamin C, which supports the immune system and skin health. They also contain folate, potassium, and antioxidants. On the other hand, frozen butternut winter squash is rich in vitamin A, fiber, and antioxidants. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both Florida Oranges and Frozen Butternut Winter Squash can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than you burn. It's important to focus on overall diet quality, portion sizes, and regular physical activity for successful weight loss. Incorporating a variety of fruits and vegetables, along with other whole foods, can help support your weight loss goals.

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

Both Florida Oranges and Frozen Butternut Winter Squash can be beneficial for muscle gain due to their nutrient content. Oranges are a good source of vitamin C, which can help with collagen synthesis for muscle repair and growth. On the other hand, butternut squash is rich in vitamin A and potassium, which are important for muscle function and recovery. In general, a balanced diet that includes a variety of fruits and vegetables, along with adequate protein intake, is key for muscle growth. It's important to focus on overall calorie and macronutrient intake to support your training goals. Incorporating both Florida Oranges and Frozen Butternut Winter Squash into your diet can provide a range of nutrients that support muscle development.

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

Producing Florida Oranges typically has a higher environmental impact compared to Frozen 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 pesticides, while butternut squash can be grown with less water and fewer pesticides. Additionally, transporting oranges from Florida to other regions can result in higher carbon emissions compared to locally grown winter squash.