Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Oranges with Peel	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.57% 0.097g	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	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	3.6% 2.6g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	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	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12% 0.15mg	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	11.4% 45.6μg	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	157% 141mg	25.6% 23mg	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	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.3% 351mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Boiled Crookneck And Straightneck 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 Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Oranges with Peel have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 4.3 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Boiled Crookneck And Straightneck Summer Squash:

• 7 ounces of Oranges with Peel have 3.2 times more Calcium and 2.2 times more Iron than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.3 times more Phosphorus and 2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.3 times more Energy, 4.1 times more Carbohydrate, 4.1 times more Fiber and 1.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash contain 5.1 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in seven ounces.