Comparing Nutrients in 100 grams Baked Winter Squash VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Baked Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	8% 10.4g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	29% 261μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	3.08% 0.04mg	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% 20μg	7.5% 30μg	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	10.7% 9.6mg	55.6% 50mg	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	0.8% 0.12mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	4.9% 0.044mg	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	5.5% 0.44mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	0.61% 0.014mg	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	2.7% 19mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Winter Squash vs Fresh Orange juice:

• Baked All Varieties Winter Squash have 26.1 times more Vitamin A, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 4 times more Vitamin B6 and 44 times more Vitamin K than Raw Orange juice.
• While Raw Orange juice contains 5.6 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.2 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Winter Squash vs Fresh Orange juice:

• Baked All Varieties Winter Squash have 2 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 13.4 times more Manganese, 1.2 times more Potassium and 4.4 times more Zinc than Raw Orange juice.
• Both Baked All Varieties Winter Squash and Raw Orange juice have similar amounts of Magnesium, Phosphorus and Water per 100 g.
• Both Baked All Varieties Winter Squash as well as Raw Orange juice have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked All Varieties Winter Squash have 8.4 times more Omega 3, 14 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 2.5 times more Sugars than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Orange juice have similar amounts of Energy and Carbohydrate per 100 g.
• Both Baked All Varieties Winter Squash as well as Raw Orange juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.