Comparing Nutrients in 7 ounces Oranges with Peel VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Summer Squash	24%	8%	68%

Macro Nutrients

	Oranges with Peel	Summer Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	NA	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	NA	2.6% 1.9g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Summer Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	33.3% 0.43mg	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	15% 59.5μg	14.4% 57.5μg	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	157% 141mg	37.5% 33.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Summer Squash	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11.2% 0.1mg	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	20% 1.6mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	15% 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	6.24% 43.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Summer Squash:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 2.1 times more Vitamin B5 and 4.2 times more Vitamin C than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 2.8 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Summer Squash provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Summer Squash:

• 7 ounces of Oranges with Peel have 4.7 times more Calcium and 2.3 times more Iron than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.7 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Summer Squash contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.9 times more Energy, 4.6 times more Carbohydrate and 4.1 times more Fiber than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 3.5 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Summer Squash offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Summer Squash provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Summer Squash

What are the health benefits of Oranges with Peel compared to Summer Squash?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Summer squash, on the other hand, is rich in vitamins A and C, as well as minerals like potassium and magnesium, which can promote heart health and reduce inflammation. Both are nutritious choices, but oranges with peel may offer more fiber and antioxidants.

Can I lose weight easier by eating more Oranges with Peel or Summer Squash?

Both oranges with peel and summer squash are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, oranges with peel provide more vitamin C and antioxidants, while summer squash is a good source of vitamins A and C. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can support weight loss and overall health.

Should I eat more Oranges with Peel or more Summer Squash to gain more muscles while training consistently?

Both oranges with peel and summer squash are nutritious options for muscle gain while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Summer squash is rich in vitamins A and C, as well as potassium, which can support muscle function and growth. It's important to have a balanced diet that includes a variety of fruits and vegetables to support your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Summer Squash?

Oranges with peel generally have a higher environmental impact compared to summer squash due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges are typically grown in water-intensive orchards and require more pesticides compared to summer squash, which can be grown with less water and fewer pesticides. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Summer squash, being a more locally grown and less resource-intensive crop, tends to have a lower environmental impact overall.