Comparing Nutrients in 100 grams Spaghetti Winter Squash VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Spaghetti Winter Squash	Florida Oranges	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	12.6% 9.14g	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	3.95% 1.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	3.92% 0.051mg	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	3% 12μg	4.25% 17μg	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	2.33% 2.1mg	50% 45mg	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	0.87% 0.13mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Florida Oranges	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	4.33% 0.039mg	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	3.88% 0.31mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	1.04% 0.024mg	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	1.7% 12mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Spaghetti Winter Squash versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Spaghetti Winter Squash vs Florida Oranges:

• 100 grams of Spaghetti Winter Squash have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B9 and 21.4 times more Vitamin C than Raw Spaghetti Winter Squash.
• 100 grams of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Spaghetti Winter Squash vs Florida Oranges:

• 100 grams of Spaghetti Winter Squash have 3.4 times more Iron and 5.2 times more Manganese than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.9 times more Calcium and 1.6 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Florida Oranges contain similar levels of Copper, Magnesium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Spaghetti Winter Squash as well as Raw Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spaghetti Winter Squash have 13.5 times more Omega 3 than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.7 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fiber than Raw Spaghetti Winter Squash.
• 100 grams of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Spaghetti Winter Squash as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.