Comparing Nutrients in 7 ounces Navel Oranges VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Navel Oranges	Acorn Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	16% 20.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	8.43% 33.7μg	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	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.3% 0.13mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	14.4% 0.33mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Acorn Winter Squash per 7 oz

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

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

• 7 ounces of Navel Oranges have 5.1 times more Vitamin B2, 2 times more Vitamin B9 and 5.4 times more Vitamin C than Acorn Winter Squash.
• While 7 oz of Raw Acorn Winter Squash contain 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Acorn Winter Squash:

• 7 ounces of Navel Oranges have 1.3 times more Calcium than Acorn Winter Squash.
• While 7 oz of Raw Acorn Winter Squash contain 1.7 times more Copper, 5.4 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Acorn Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Carbohydrate and 1.5 times more Fiber than Acorn Winter Squash.
• Both Raw Navel Oranges as well as Raw Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Acorn Winter Squash

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Acorn winter squash is rich in vitamin A, vitamin C, and fiber, which can help with eye health, immune function, and digestion. Both are nutritious options, but navel oranges are higher in vitamin C while acorn winter squash is higher in vitamin A.

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

Both navel oranges and acorn winter squash are nutritious options for weight loss due to their high fiber content and low calorie density. However, in terms of weight loss, acorn winter squash may be the better choice as it is lower in calories and carbohydrates compared to navel oranges. Additionally, the fiber in acorn squash can help you feel full and satisfied, potentially aiding in weight loss efforts. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Navel Oranges or more Acorn 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 Navel Oranges and Acorn Winter Squash can be beneficial for muscle growth. Navel Oranges are high in vitamin C, which can help with collagen production and muscle repair. Acorn Winter Squash is a good source of complex carbohydrates and vitamin A, which can support energy levels and muscle function. Including both in your diet can provide a well-rounded source of nutrients to support muscle growth.

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

Navel oranges have a higher environmental impact compared to Acorn Winter Squash due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides compared to winter squash. Additionally, oranges are typically transported longer distances, resulting in higher carbon emissions. Choosing locally grown, organic produce whenever possible can help reduce the environmental impact of both fruits.