Comparing Nutrients in 100 calories Baked Winter SquashVS Florida Oranges

Weight per 100 calories

Baked Winter Squash

270g

Florida Oranges

217g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Winter Squash or Florida Oranges?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Florida Oranges

90%

100 kcal ▼

Macro Nutrients

Baked Winter Squashvs Florida Oranges

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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0.98%0.95g

Fat

0.47%0.46g

0.95 gvs0.46 g

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

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0.61%0.19g

Saturated Fat

0.17%0.054g

0.19 gvs0.054 g

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

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15.5%0.25g

Omega 3

1.5%0.024g

0.25 gvs0.024 g

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

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0.87%0.15g

Omega 6

0.4%0.067g

0.15 gvs0.067 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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18.4%24g

Carbohydrate

19.3%25g

24 gvs25 g

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

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12.3%8.9g

Sugars

27.4%20g

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

8.9 gvs20 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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20%7.57g

Fiber

13.7%5.2g

7.57 gvs5.2 g

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

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4.3%2.4g

Protein

2.7%1.52g

2.4 gvs1.52 g

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

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Vitamins

Baked Winter Squashvs Florida Oranges

78.4%705μg

Vitamin A

2.66%24μg

RAE, retinol activity equivalents

705 μgvs24 μg

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

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3.6%0.043mg

Vitamin B1

18%0.22mg

Thiamine

0.043 mgvs0.22 mg

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

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14%0.18mg

Vitamin B2

6.7%0.087mg

Riboflavin

0.18 mgvs0.087 mg

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

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8.36%1.34mg

Vitamin B3

5.43%0.87mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs0.87 mg

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

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12.6%0.63mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.63 mgvs0.54 mg

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

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33.5%0.44mg

Vitamin B6

8.53%0.11mg

Pyridoxine

0.44 mgvs0.11 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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13.5%54μg

Vitamin B9

9.24%37μg

Folates and Folic Acid

54 μgvs37 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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29%26mg

Vitamin C

109%98mg

Ascorbic acid

26 mgvs98 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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2.16%0.32mg

Vitamin E

2.6%0.39mg

Tocopherols and Tocotrienols

0.32 mgvs0.39 mg

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

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9.9%12μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12 μgvs0 μg

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

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Minerals

Baked Winter Squashvs Florida Oranges

5.95%59.5mg

Calcium

9.35%93mg

59.5 mgvs93 mg

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

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24.6%0.22mg

Copper

9.42%0.085mg

0.22 mgvs0.085 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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15%1.2mg

Iron

2.45%0.2mg

1.2 mgvs0.2 mg

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

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8.37%35mg

Magnesium

5.18%21.7mg

35 mgvs21.7 mg

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

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22%0.51mg

Manganese

2.27%0.052mg

0.51 mgvs0.052 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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7.34%51.4mg

Phosphorus

3.73%26mg

51.4 mgvs26 mg

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

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19%651mg

Potassium

11%367mg

651 mgvs367 mg

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

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1.97%1.1μg

Selenium

1.98%1.1μg

1.1 μgvs1.1 μg

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

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0.18%2.7mg

Sodium

0%0mg

2.7 mgvs0 mg

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

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5.4%0.59mg

Zinc

1.6%0.17mg

0.59 mgvs0.17 mg

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

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6.5%241g

Water

5.1%189g

241 gvs189 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 Baked Winter Squash vs Florida Oranges:

Baked All Varieties Winter Squash have 29.5 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
While Raw Florida Oranges contain 5 times more Vitamin B1 and 3.8 times more Vitamin C than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Florida Oranges have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
Both Baked All Varieties Winter Squash as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Winter Squash vs Florida Oranges:

Baked All Varieties Winter Squash have 2.6 times more Copper, 6.1 times more Iron, 1.6 times more Magnesium, 9.7 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 3.4 times more Zinc and 1.3 times more Water than Raw Florida Oranges.
While Raw Florida Oranges contain 1.6 times more Calcium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Florida Oranges have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked All Varieties Winter Squash have 10.4 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 2.2 times more Sugars than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Baked All Varieties Winter Squash as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsFlorida OrangesVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 100 calories Baked Winter SquashVS Florida Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Winter Squash or Florida Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: