Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Oranges with Peel	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Summer Squash, Zucchini, Includes Skin	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	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.63% 0.099mg	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	4.96% 20μg	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	11.7% 10.5mg	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	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.099mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.48mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.7% 433mg	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	3.8% 0.42mg	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 Frozen Summer Squash, Zucchini, Includes Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and 13.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin.
• Both Oranges with Peel and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Oranges with Peel have 3.9 times more Calcium and 1.6 times more Iron than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Copper, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.7 times more Energy, 4.3 times more Carbohydrate and 3.5 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 2.2 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Summer Squash, Zucchini, Includes Skin

What are the health benefits of Oranges with Peel compared to Frozen Summer Squash, Zucchini, Includes Skin?

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. The peel also contains higher amounts of certain nutrients compared to just the flesh. On the other hand, summer squash and zucchini with skin are rich in vitamins A, C, and K, as well as minerals like potassium and manganese. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is key for optimal nutrition.

Can I lose weight easier by eating more Oranges with Peel or Frozen Summer Squash, Zucchini, Includes Skin?

Both oranges with peel and frozen summer squash/zucchini with skin are healthy options for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while summer squash/zucchini offer a variety of vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by promoting feelings of fullness and providing essential nutrients for overall health.

Should I eat more Oranges with Peel or more Frozen Summer Squash, Zucchini, Includes Skin to gain more muscles while training consistently?

Both oranges with peel and frozen summer squash/zucchini with skin can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. The peel also contains fiber, which can aid in digestion and nutrient absorption. Frozen summer squash and zucchini with skin are rich in vitamins A and C, as well as potassium and fiber, all of which support muscle function and recovery. It's important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and overall health.

What is the environmental impact of producing Oranges with Peel compared to Frozen Summer Squash, Zucchini, Includes Skin?

Oranges with peel have a higher environmental impact compared to frozen summer squash and zucchini with skin. Oranges require more water, land, and resources to grow, harvest, and transport due to their longer growing season and delicate nature. On the other hand, summer squash and zucchini are typically more resilient and can be grown in a variety of climates with less intensive farming practices. Choosing locally grown, seasonal produce can further reduce the environmental impact of your food choices.