Comparing Nutrients in 7 ounces Florida Oranges VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Florida Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.08% 89.3kcal	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	18% 23g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	23.5% 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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	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	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16% 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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	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	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.63% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of 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 Butternut Winter Squash:

• 7 ounces of Florida Oranges have 2 times more Vitamin B2 and 2.1 times more Vitamin C than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 48.4 times more Vitamin A, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and 8 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Butternut Winter Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 oz of Raw Butternut Winter Squash contain 1.8 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 8.4 times more Manganese, 2.8 times more Phosphorus and 2.1 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Butternut Winter Squash contain similar levels of Calcium and 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 Butternut 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 4.2 times more Sugars than Butternut Winter Squash.
• Both Florida Oranges and Butternut Winter Squash offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Florida Oranges as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Florida Oranges VS Butternut Winter Squash

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also provide fiber, potassium, and antioxidants. Butternut winter squash is rich in beta-carotene, which the body converts to vitamin A for eye health and immune function. It also contains vitamin C, fiber, and potassium. Both are nutritious options, but oranges are higher in vitamin C while butternut squash is higher in beta-carotene.

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

Both Florida Oranges and Butternut Winter Squash can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, where you burn more calories than you consume. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health.

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

Both Florida Oranges and 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 muscle recovery and repair. Butternut Winter Squash is rich in vitamin A, which is important for muscle growth and development. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both oranges and butternut squash.

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

Producing Florida Oranges typically has a higher environmental impact compared to 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 grown in monoculture orchards that can lead to soil degradation. Additionally, the transportation of oranges from Florida to other regions can contribute to greenhouse gas emissions. On the other hand, Butternut Winter Squash can be grown in a variety of climates, requires less water, and is generally less resource-intensive to produce. Choosing locally grown, seasonal produce like Butternut Winter Squash can help reduce the environmental impact of your food choices.