Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Oranges with Peel	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.19% 0.032g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	7.75% 5.6g	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	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.8% 0.22mg	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	12% 47.6μg	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	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	21.4% 0.49mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	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	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Butternut Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Butternut Winter Squash:

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 11.5 times more Vitamin C than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 18.5 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Butternut Winter Squash:

• 7 ounces of Oranges with Peel have 2.4 times more Calcium than Frozen Butternut Winter Squash.
• Both Oranges with Peel and Frozen Butternut Winter Squash contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Butternut Winter Squash, 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 3.5 times more Fiber than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Butternut Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Butternut Winter Squash

What are the health benefits of Oranges with Peel compared to Frozen Butternut Winter Squash?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. On the other hand, frozen butternut winter squash is rich in vitamin A, vitamin C, fiber, and potassium. Both options offer health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

Can I lose weight easier by eating more Oranges with Peel or Frozen Butternut Winter Squash?

Both oranges with peel and frozen butternut winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. However, it's important to focus on overall balanced nutrition and portion control rather than relying solely on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

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

Both oranges with peel and frozen butternut winter squash can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. On the other hand, butternut winter squash is rich in vitamin A, potassium, and fiber, which can support overall muscle health and function. To maximize muscle gain while training consistently, it's important to focus on a well-rounded diet that includes a variety of nutrient-dense foods. Incorporating both oranges with peel and frozen butternut winter squash into your diet can help provide a range of essential vitamins and minerals that support muscle growth and recovery. Additionally, be sure to include an adequate amount of protein from plant-based sources such as beans, lentils, tofu, and nuts to support muscle development.

What is the environmental impact of producing Oranges with Peel compared to Frozen Butternut Winter Squash?

Oranges with peel have a lower environmental impact compared to frozen butternut winter squash. Oranges require less water, land, and energy to produce, and their peels can be composted or used in various ways, reducing waste. Frozen butternut winter squash typically requires more resources for cultivation, processing, and transportation, leading to a higher carbon footprint.