Comparing Nutrients in 100 grams Navel Oranges VS Zucchini Summer Squash with Skin

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.45% 2.5g	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	3.1% 2.25g	1.9% 1.38g	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	% 1.97g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.05g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	12.5% 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	8.5% 34μg	6% 24μg	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	65.7% 59mg	20% 18mg	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% 0.15mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.9% 0.053mg	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	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	7.7% 0.18mg	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	3.3% 23mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	7.68% 261mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Zucchini Summer Squash with Skin:

• Raw Navel Oranges have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9, 3.3 times more Vitamin C and 1.3 times more Vitamin E than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.8 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin A and Vitamin B3 per 100 g.
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Zucchini Summer Squash with Skin:

• Raw Navel Oranges have 2.7 times more Calcium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 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 Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Zucchini Summer Squash with Skin have similar amounts of Water per 100 g.
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 2.9 times more Energy, 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.
• While Raw Zucchini Summer Squash with Skin contains 6.8 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.