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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked	17%	9%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Winter Squash, Hubbard, Baked	Oranges with Peel	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	NA	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	25.6% 9.72g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	74% 665μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.92% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	14% 0.18mg	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	7.94% 31.8μg	15% 59.5μg	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	21% 19mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	12.6% 0.11mg	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	11.7% 0.93mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	NA	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	6.52% 45.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Winter Squash, Hubbard, Baked versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Winter Squash, Hubbard, Baked vs Oranges with Peel :

• 7 ounces of Winter Squash, Hubbard, Baked have 25.8 times more Vitamin A, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 7.5 times more Vitamin C than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Winter Squash, Hubbard, Baked have 1.6 times more Magnesium and 1.8 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.1 times more Calcium, 1.3 times more Copper and 1.7 times more Iron than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Oranges with Peel contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Hubbard, Baked have 10.1 times more Omega 3 and 1.9 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Energy and 1.4 times more Carbohydrate than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.