Comparing Nutrients in 100 calories OrangesVS Crookneck And Straightneck Summer Squash

Weight per 100 calories

Oranges

213g

Crookneck And Straightneck Summer Squash

526g

Oranges have 2.5 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Crookneck And Straightneck Summer Squash?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crookneck And Straightneck Summer Squash

18%

11%

71%

100 kcal ▼

Macro Nutrients

Orangesvs Crookneck And Straightneck Summer Squash

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.26g

Fat

1.47%1.42g

0.26 gvs1.42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g

Saturated Fat

1.53%0.49g

0.032 gvs0.49 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.93%0.015g

Omega 3

14%0.23g

0.015 gvs0.23 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g

Omega 6

1.2%0.21g

0.038 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.2%25g

Carbohydrate

15.7%20.4g

25 gvs20.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g

Sugars

21%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

11.5%8.37g

≤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]

NA gvs8.37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.47g

NA gvs6.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.4%5.1g

Fiber

14%5.26g

5.1 gvs5.26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.57%2g

Protein

9.5%5.3g

2 gvs5.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Crookneck And Straightneck Summer Squash

2.6%23.4μg

Vitamin A

4.68%42μg

RAE, retinol activity equivalents

23.4 μgvs42 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg

Vitamin B1

22.4%0.27mg

Thiamine

0.19 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.55%0.085mg

Vitamin B2

16.6%0.22mg

Riboflavin

0.085 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg

Vitamin B3

14.7%2.36mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs2.36 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

17%0.84mg

Pantothenic acid

0.53 mgvs0.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.8%0.13mg

Vitamin B6

42%0.55mg

Pyridoxine

0.13 mgvs0.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

25%100μg

Folates and Folic Acid

64 μgvs100 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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126%113mg

Vitamin C

113%102mg

Ascorbic acid

113 mgvs102 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.55%0.38mg

Vitamin E

4.56%0.68mg

Tocopherols and Tocotrienols

0.38 mgvs0.68 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

0 μgvs17 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Crookneck And Straightneck Summer Squash

8.5%85mg

Calcium

11%111mg

85 mgvs111 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.096mg

Copper

54%0.48mg

0.096 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.66%0.21mg

Iron

29%2.3mg

0.21 mgvs2.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.07%21.3mg

Magnesium

25%105mg

21.3 mgvs105 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.3%0.053mg

Manganese

39.4%0.91mg

0.053 mgvs0.91 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.26%29.8mg

Phosphorus

24%168mg

29.8 mgvs168 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%385mg

Potassium

34.4%1168mg

385 mgvs1168 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg

Selenium

1.9%1.05μg

1.06 μgvs1.05 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.7%10.5mg

0 mgvs10.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.35%0.15mg

Zinc

14%1.53mg

0.15 mgvs1.53 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5%185g

Water

13.4%496g

185 gvs496 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Oranges vs Crookneck And Straightneck Summer Squash:

Raw Crookneck And Straightneck Summer Squash contains 1.8 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 1.6 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Vitamin C per 100 kcal.
Both Raw Oranges as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Crookneck And Straightneck Summer Squash:

Raw Crookneck And Straightneck Summer Squash contains 1.3 times more Calcium, 5.1 times more Copper, 10.9 times more Iron, 4.9 times more Magnesium, 17 times more Manganese, 5.7 times more Phosphorus, 3 times more Potassium, 10.2 times more Zinc and 2.7 times more Water than Raw Oranges.
Both Raw Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.2 times more Carbohydrate and 1.3 times more Sugars than Raw Crookneck And Straightneck Summer Squash.
While Raw Crookneck And Straightneck Summer Squash contains 5.6 times more Fat, 15.3 times more Saturated Fat, 15.2 times more Omega 3, 5.4 times more Omega 6 and 2.7 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Crookneck And Straightneck Summer Squash have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Oranges as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesCrookneck And Straightneck Summer SquashVS Valencia OrangesOrangesVS Boiled Crookneck And Straightneck Summer SquashCrookneck And Straightneck Summer SquashVS Boiled Crookneck And Straightneck Summer Squash

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Crookneck And Straightneck Summer Squash

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Crookneck And Straightneck Summer Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: