Comparing Nutrients in 7 ounces Navel Oranges VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.84% 4.96g	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	6.16% 4.47g	3.78% 2.74g	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	% 3.9g	% 2.12g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.099g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25% 0.32mg	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	17% 67.5μg	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	130% 117mg	39.5% 35.5mg	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% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.7% 0.11mg	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	3.22% 0.26mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15.3% 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	6.52% 45.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Zucchini Summer Squash with Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Zucchini Summer Squash with Skin:

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.8 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Zucchini Summer Squash with Skin:

• 7 ounces of Navel Oranges have 2.7 times more Calcium than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Zucchini Summer Squash with Skin contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4 times more Carbohydrate, 3.4 times more Sugars, 1.6 times more Fructose and 2.2 times more Fiber than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 6.8 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Zucchini Summer Squash with Skin

What are the health benefits of Navel Oranges compared to Zucchini Summer Squash with Skin?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, support skin health, and reduce inflammation. Zucchini summer squash with skin is rich in vitamins A, C, and K, as well as fiber and antioxidants, which can aid in digestion, support eye health, and reduce the risk of chronic diseases. Both are nutritious options, but navel oranges may provide more vitamin C and antioxidants, while zucchini summer squash with skin offers a variety of vitamins and minerals.

Can I lose weight easier by eating more Navel Oranges or Zucchini Summer Squash with Skin?

Both navel oranges and zucchini summer squash with skin are low in calories and high in fiber, making them great choices for weight loss. However, zucchini summer squash with skin is lower in calories and carbohydrates compared to navel oranges, so it may be a better option if weight loss is your goal. Additionally, the high fiber content in both foods can help you feel full and satisfied, which may aid in weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet along with other nutrient-dense foods is key.

Should I eat more Navel Oranges or more Zucchini Summer Squash with 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 navel oranges and zucchini summer squash with skin are nutritious choices, but for muscle building, zucchini summer squash with skin would be a better option as it is higher in protein and contains essential nutrients like vitamin C, potassium, and fiber that support muscle growth and recovery. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will help you achieve your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Zucchini Summer Squash with Skin?

Navel oranges have a higher environmental impact compared to zucchini summer squash with skin due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in areas that may face water scarcity issues. Additionally, oranges are usually transported long distances to reach consumers, contributing to greenhouse gas emissions. Zucchini summer squash, on the other hand, can be grown in a variety of climates and typically require less water and land to cultivate. Choosing locally grown, seasonal produce like zucchini summer squash can help reduce the environmental impact of food production.