Comparing Nutrients in 7 ounces Navel Oranges VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Navel Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.55% 5.48g	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	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 182g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B9 and 28.1 times more Vitamin C than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 1.9 times more Calcium, 1.9 times more Phosphorus and 1.5 times more Potassium than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2.4 times more Iron and 4.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Spaghetti Winter Squash contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw Spaghetti 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 1.8 times more Carbohydrate, 3.1 times more Sugars and 1.5 times more Fiber than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 16.6 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 Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Navel Oranges VS Spaghetti Winter Squash

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and support digestion. Spaghetti winter squash is rich in vitamins A and C, as well as fiber, which can aid in eye health, immune function, and digestion. Both are nutritious options, but navel oranges are higher in vitamin C while spaghetti winter squash is higher in vitamin A.

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

Both navel oranges and spaghetti winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, spaghetti winter squash is lower in calories and carbohydrates compared to navel oranges, making it a more weight-loss-friendly option. Incorporating both into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Navel Oranges or more Spaghetti 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 Spaghetti Winter Squash are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

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

Navel oranges have a higher environmental impact compared to Spaghetti Winter Squash due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while squash typically requires less water and fewer pesticides. Additionally, oranges are often transported long distances to reach consumers, contributing to carbon emissions. Choosing locally grown and organic produce can help reduce the environmental impact of both options.