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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Oranges with Peel	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B9 and 33.8 times more Vitamin C than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.9 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Spaghetti Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 1.8 times more Phosphorus and 1.8 times more Potassium than Spaghetti Winter Squash.
• Both Oranges with Peel and Spaghetti Winter Squash contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Raw Oranges with Peel as well as Raw Spaghetti 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 2 times more Energy, 2.2 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 9.3 times more Omega 3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Spaghetti Winter Squash

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Spaghetti winter squash is rich in vitamin A, vitamin C, fiber, and antioxidants, promoting eye health, immune function, and heart health. Both are nutrient-dense options, but oranges with peel may have a slight edge in vitamin C content.

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

Both oranges with peel and spaghetti winter squash can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a great source of vitamin C and antioxidants, while spaghetti winter squash is rich in vitamins and minerals. Incorporating a variety of fruits and vegetables into your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting satiety. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both oranges with peel and spaghetti winter squash are nutritious options for supporting muscle growth while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Spaghetti winter squash is rich in complex carbohydrates, which provide energy for workouts and support muscle glycogen stores. To optimize muscle growth, it's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both oranges with peel and spaghetti winter squash into your meals can help provide the nutrients needed for muscle development.

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

Oranges with peel have a lower environmental impact compared to Spaghetti Winter Squash. Oranges require less water, land, and energy to produce, and their cultivation generally produces fewer greenhouse gas emissions. Additionally, oranges are typically grown in warmer climates where they require less resources compared to winter squash, which needs more water and land to grow.