Comparing Nutrients in 7 ounces Navel Oranges VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Winter Squash	10%	3%	87%

Macro Nutrients

	Navel Oranges	Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	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	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Winter Squash:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 4.8 times more Vitamin C than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 5.7 times more Vitamin A and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Winter Squash provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel 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 Navel Oranges vs Winter Squash:

• 7 ounces of Navel 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, 4.5 times more Iron, 1.3 times more Magnesium, 5.6 times more Manganese and 2.1 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Winter Squash contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel 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 Navel Oranges have 1.5 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 3.9 times more Omega 3 than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel 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 Navel Oranges VS Winter Squash

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

Navel oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Winter squash, on the other hand, is rich in beta-carotene, which is converted to vitamin A in the body and is important for vision and immune function. Both navel oranges and winter squash are nutritious options that can be included in a balanced vegan diet to support overall health.

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

Both navel oranges and winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, winter squash is lower in calories and higher in fiber compared to navel oranges, making it a more filling and potentially better option for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and winter squash, can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both navel oranges and winter squash are nutritious options, but for muscle growth, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a balanced mix of these protein-rich plant foods along with regular strength training will support muscle development.

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

Navel oranges have a higher environmental impact compared to winter squash due to factors such as water usage, pesticide use, and transportation emissions. Oranges typically require more water to grow and are often sprayed with pesticides. Additionally, oranges are usually transported long distances to reach consumers, contributing to their carbon footprint. Winter squash, on the other hand, can be grown with less water and fewer pesticides, and are often produced closer to where they are consumed, reducing their environmental impact.