Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Spaghetti Winter Squash	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	10.5% 13.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	11.6% 0.15mg	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	5.95% 24μg	9.43% 37.7μg	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	4.63% 4.17mg	74% 66.7mg	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	1.7% 0.26mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.26% 0.083mg	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	7.7% 0.62mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	2% 0.046mg	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	3.4% 24mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Spaghetti Winter Squash versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spaghetti Winter Squash vs Chilled Orange Juice:

• 7 ounces of Spaghetti Winter Squash have 3.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 16 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Chilled Orange Juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Raw Spaghetti Winter Squash as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Spaghetti Winter Squash vs Chilled Orange Juice:

• 7 ounces of Spaghetti Winter Squash have 2.1 times more Calcium, 2.4 times more Iron and 5.4 times more Manganese than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Phosphorus and 1.6 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Chilled Orange Juice contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Spaghetti Winter Squash as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti Winter Squash have 21.3 times more Omega 3 and 5 times more Fiber than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.7 times more Carbohydrate and 3 times more Sugars than Raw Spaghetti Winter Squash.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Spaghetti Winter Squash as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.