Comparing Nutrients in 7 ounces Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	19% 25g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12% 0.16mg	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	14% 55.6μg	17% 67.5μg	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	28.4% 25.6mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	8.6% 0.077mg	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	9.18% 0.73mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	2.5% 0.058mg	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	10.5% 73.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Navel Oranges:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 4.7 times more Vitamin A and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 4.6 times more Vitamin C than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Navel Oranges provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Navel Oranges:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 239 times more Sodium and 4.1 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.4 times more Calcium than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 10.4 times more Omega 3 and 1.3 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.7 times more Carbohydrate, 5 times more Sugars and 2.2 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.