Comparing Nutrients in 100 grams Chilled Orange Juice VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Chilled Orange Juice	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	9% 11.7g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	3.03% 2.2g	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	3.08% 2.23g	1.37% 0.99g	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	% 2.08g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 4g	% 0.22g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	12% 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	4.75% 19μg	6.75% 27μg	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	37.3% 33.6mg	23.3% 21mg	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	1.33% 0.2mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	8% 0.072mg	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	1.63% 0.13mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	8.8% 0.2mg	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	2.43% 17mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	10.4% 352mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Butternut Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Chilled Orange Juice versus 100 g of Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Butternut Winter Squash:

• 100 grams of Chilled Orange Juice have 2 times more Vitamin B2 and 1.6 times more Vitamin C than Butternut Winter Squash.
• While 100 g of Raw Butternut Winter Squash contain 266 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 7.2 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• 100 grams of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Chilled Orange Juice from Concentrate as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Butternut Winter Squash:

• 100 g of Raw Butternut Winter Squash contain 4.4 times more Calcium, 1.7 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 8.8 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butternut Winter Squash contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 3.8 times more Sugars and 2.3 times more Fructose than Butternut Winter Squash.
• While 100 g of Raw Butternut Winter Squash contain 6.7 times more Fiber than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Butternut Winter Squash offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.