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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Oranges with Peel	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.92% 0.16g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	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	7.94% 31.8μg	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	24.3% 22mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	14% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.7% 635mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 175g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 6.5 times more Vitamin C than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 5.2 times more Vitamin A and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Hubbard Winter Squash provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 5 times more Calcium and 2 times more Iron than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 1.4 times more Magnesium and 1.6 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Hubbard Winter Squash contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Hubbard 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 1.6 times more Energy and 1.8 times more Carbohydrate than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 8.2 times more Omega 3 and 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Hubbard Winter Squash offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Hubbard Winter Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Hubbard Winter Squash

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. The peel also contains higher amounts of certain nutrients compared to the flesh alone. On the other hand, Hubbard winter squash is rich in beta-carotene, vitamin A, and fiber, which are beneficial for eye health, immune function, and digestion. Both oranges with peel and Hubbard winter squash offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both oranges with peel and Hubbard winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while Hubbard winter squash is rich in vitamins A and C. Incorporating a variety of fruits and vegetables into your diet, along with other whole foods and regular physical activity, can help support weight loss efforts. Remember to focus on overall balanced nutrition and portion control for sustainable and healthy weight loss.

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

Both oranges with peel and Hubbard winter squash are nutritious options for muscle gain. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Hubbard winter squash is rich in vitamin A and potassium, which are important for muscle function and growth. To support muscle gain while training consistently, it's important to have a balanced diet that includes a variety of fruits and vegetables, whole grains, and plant-based protein sources. Incorporating both oranges with peel and Hubbard winter squash into your diet can help provide the necessary nutrients for muscle development.

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

Oranges with peel have a lower environmental impact compared to Hubbard Winter Squash. Oranges require less water, land, and energy to grow, and they have a smaller carbon footprint. Additionally, oranges are typically grown in warmer climates, reducing the need for artificial heating or greenhouse production. Overall, choosing oranges over Hubbard Winter Squash can help reduce the environmental impact of food production.