Comparing Nutrients in 7 ounces Navel Oranges VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Navel Oranges	Hubbard 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	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11% 7.84g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Hubbard 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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	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	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	7.94% 31.8μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.7% 635mg	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	0.93% 14mg	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% 175g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 5.4 times more Vitamin C than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 5.7 times more Vitamin A, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Hubbard Winter Squash provide similar amounts of Vitamin B1 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 Hubbard 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 Hubbard Winter Squash:

• 7 ounces of Navel Oranges have 3.1 times more Calcium than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 1.6 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 6.2 times more Manganese and 1.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Hubbard Winter Squash contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Hubbard 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 1.4 times more Carbohydrate and 2.2 times more Sugars than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 14.6 times more Omega 3, 1.8 times more Fiber and 2.2 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 Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Hubbard Winter Squash

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and heart health. Hubbard winter squash is rich in vitamins A and C, as well as fiber and antioxidants, which can promote eye health, immune function, and reduce inflammation. Both are nutritious options, but navel oranges are higher in vitamin C while Hubbard winter squash is higher in vitamin A.

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

Both navel oranges and Hubbard winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in vitamin C, while Hubbard winter squash is a good source of vitamin A and fiber. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, including both navel oranges and Hubbard winter squash, can support your weight loss goals.

Should I eat more Navel Oranges or more Hubbard Winter Squash 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 Hubbard winter squash are nutritious options, but Hubbard winter squash is higher in protein and provides more essential nutrients like vitamin A, vitamin C, and potassium that are beneficial for muscle growth and recovery. Therefore, incorporating more Hubbard winter squash into your diet may be more beneficial for muscle building compared to navel oranges.

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

Navel oranges have a higher environmental impact compared to Hubbard 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 to reach consumers, contributing to higher carbon emissions. Choosing locally grown Hubbard winter squash can help reduce the environmental impact of your food choices.