Comparing Nutrients in 7 ounces Zucchini Summer Squash with Skin VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Zucchini Summer Squash with Skin	Navel Oranges	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	4.75% 6.17g	19% 25g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 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	4.3% 2.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	12% 47.6μg	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	39.5% 35.5mg	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	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Navel Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	10.8% 75.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	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	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin vs Navel Oranges:

• 7 ounces of Zucchini Summer Squash with Skin have 1.8 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Navel Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Zucchini Summer Squash with Skin as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Zucchini Summer Squash with Skin vs Navel Oranges:

• 7 ounces of Zucchini Summer Squash with Skin have 1.4 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 4 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.7 times more Calcium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Zucchini Summer Squash with Skin as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Zucchini Summer Squash with Skin have 6.8 times more Omega 3 and 1.3 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4 times more Carbohydrate, 3.4 times more Sugars, 1.6 times more Fructose and 2.2 times more Fiber than Raw Zucchini Summer Squash with Skin.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Zucchini Summer Squash with Skin as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.