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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.08% 89.3kcal	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	18% 23g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.5% 0.31mg	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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.63% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of 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 Butternut Winter Squash:

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B2 and 3.4 times more Vitamin C than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 40.9 times more Vitamin A, 2.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.5 times more Calcium than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 1.3 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Butternut Winter Squash contain similar levels of Iron and Water per seven ounces.
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.4 times more Energy, 1.3 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Butternut Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Butternut Winter Squash

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. On the other hand, Butternut Winter Squash is rich in beta-carotene, vitamin A, and fiber. Both are nutritious options with their own unique health benefits.

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

Both oranges with peel and butternut winter squash are nutritious options for weight loss due to their high fiber content and low calorie density. However, oranges with peel may be slightly more beneficial for weight loss as the peel contains additional fiber and nutrients that can help you feel full and satisfied with fewer calories. Additionally, the peel of oranges contains a compound called pectin which has been shown to aid in weight loss by promoting feelings of fullness and reducing calorie intake. Incorporating both oranges with peel and butternut winter squash into your diet can support your weight loss goals as part of a balanced and varied plant-based diet.

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

Both oranges with peel and butternut winter squash can be beneficial for gaining muscle while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and immune function. Butternut winter squash is rich in vitamins A and C, as well as potassium and fiber, which can support muscle function and overall health. It's important to have a balanced diet that includes a variety of fruits and vegetables to support muscle growth and recovery.

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

Oranges with peel have a lower environmental impact compared to butternut winter squash. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges are typically grown in warmer climates, which reduces the need for energy-intensive heating in greenhouses. However, it's important to consider factors such as transportation distance and packaging when evaluating the overall environmental impact of a food item.