Comparing Nutrients in 300 calories Baked Winter SquashVS Navel Oranges

Weight per 300 calories

Baked Winter Squash

811g

Navel Oranges

612g

Raw Navel Oranges have 1.3 times more energy per unit of mass than Baked All Varieties Winter Squash, which is low in comparison to other foods. Baked Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Baked Winter Squash or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Baked Winter Squashvs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.93%2.84g

Fat

0.95%0.92g

2.84 gvs0.92 g

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

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1.82%0.58g

Saturated Fat

0.33%0.1g

0.58 gvs0.1 g

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

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46.6%0.75g

Omega 3

3.44%0.055g

0.75 gvs0.055 g

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

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2.62%0.45g

Omega 6

0.83%0.14g

0.45 gvs0.14 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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55%71.8g

Carbohydrate

59%76.8g

71.8 gvs76.8 g

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

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37%26.8g

Sugars

71.8%52g

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

26.8 gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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59.7%22.7g

Fiber

35.4%13.5g

22.7 gvs13.5 g

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

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13%7.2g

Protein

9.95%5.57g

7.2 gvs5.57 g

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

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Vitamins

Baked Winter Squashvs Navel Oranges

235%2116μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

2116 μgvs73.5 μg

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

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11%0.13mg

Vitamin B1

34.7%0.42mg

Thiamine

0.13 mgvs0.42 mg

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

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41.8%0.54mg

Vitamin B2

24%0.31mg

Riboflavin

0.54 mgvs0.31 mg

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

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25%4mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.6 mg

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

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38%1.9mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.9 mgvs1.6 mg

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

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100%1.3mg

Vitamin B6

37.2%0.48mg

Pyridoxine

1.3 mgvs0.48 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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40.5%162μg

Vitamin B9

52%208μg

Folates and Folic Acid

162 μgvs208 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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86.5%78mg

Vitamin C

402%362mg

Ascorbic acid

78 mgvs362 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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6.5%0.97mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

0.97 mgvs0.92 mg

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

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29.7%35.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

35.7 μgvs0 μg

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

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Minerals

Baked Winter Squashvs Navel Oranges

18%178mg

Calcium

26.3%263mg

178 mgvs263 mg

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

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74%0.66mg

Copper

26.5%0.24mg

0.66 mgvs0.24 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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44.6%3.57mg

Iron

9.95%0.8mg

3.57 mgvs0.8 mg

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

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25%105mg

Magnesium

16%67.3mg

105 mgvs67.3 mg

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

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66%1.5mg

Manganese

7.7%0.18mg

1.5 mgvs0.18 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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22%154mg

Phosphorus

20%141mg

154 mgvs141 mg

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

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57.5%1954mg

Potassium

30%1016mg

1954 mgvs1016 mg

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

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5.9%3.24μg

Selenium

0%0μg

3.24 μgvs0 μg

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

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0.54%8.1mg

Sodium

0.41%6.12mg

8.1 mgvs6.12 mg

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

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16.2%1.8mg

Zinc

4.45%0.49mg

1.8 mgvs0.49 mg

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

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19.5%723g

Water

14.2%526g

723 gvs526 g

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

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Lets compare vitamin content per 300 calories of Baked Winter Squash vs Navel Oranges:

Baked All Varieties Winter Squash have 28.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B9 and 4.6 times more Vitamin C than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
Both Baked All Varieties Winter Squash as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Winter Squash vs Navel Oranges:

Baked All Varieties Winter Squash have 2.8 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 8.5 times more Manganese, 1.9 times more Potassium, more Selenium, 3.6 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Calcium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Navel Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked All Varieties Winter Squash have 13.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Sugars than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked All Varieties Winter Squash as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsNavel OrangesVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Baked Winter SquashVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Winter Squash or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: