Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Oranges

Weight per 300 calories

Frozen Butternut Winter Squash

526g

Oranges

638g

Frozen Butternut Winter Squash has 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Oranges

91%

300 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs 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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0.54%0.53g

Fat

0.79%0.77g

0.53 gvs0.77 g

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

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0.35%0.11g

Saturated Fat

0.3%0.096g

0.11 gvs0.096 g

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

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8.55%0.14g

Omega 3

2.8%0.045g

0.14 gvs0.045 g

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

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0.5%0.084g

Omega 6

0.68%0.11g

0.084 gvs0.11 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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58.3%76g

Carbohydrate

57.7%75g

76 gvs75 g

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

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20.5%15g

Sugars

82.3%59.7g

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

15 gvs59.7 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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18%6.84g

Fiber

40.3%15.3g

6.84 gvs15.3 g

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

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16.5%9.26g

Protein

10.7%6g

9.26 gvs6 g

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

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Vitamins

Frozen Butternut Winter Squashvs Oranges

140%1263μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

1263 μgvs70.2 μg

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

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39.5%0.47mg

Vitamin B1

46.3%0.56mg

Thiamine

0.47 mgvs0.56 mg

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

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24%0.31mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.31 mgvs0.26 mg

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

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24.3%3.9mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs1.8 mg

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

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23.3%1.16mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.16 mgvs1.6 mg

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

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44.5%0.58mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.58 mgvs0.38 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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31.6%126μg

Vitamin B9

48%191μg

Folates and Folic Acid

126 μgvs191 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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36.3%32.6mg

Vitamin C

377%340mg

Ascorbic acid

32.6 mgvs340 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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65%9.74mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

9.74 mgvs1.15 mg

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

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6.14%7.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.37 μgvs0 μg

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

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Minerals

Frozen Butternut Winter Squashvs Oranges

15.3%153mg

Calcium

25.5%255mg

153 mgvs255 mg

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

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30%0.27mg

Copper

32%0.29mg

0.27 mgvs0.29 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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58%4.63mg

Iron

7.98%0.64mg

4.63 mgvs0.64 mg

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

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17.5%73.7mg

Magnesium

15%64mg

73.7 mgvs64 mg

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

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56.8%1.3mg

Manganese

6.94%0.16mg

1.3 mgvs0.16 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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16.5%116mg

Phosphorus

12.8%89.4mg

116 mgvs89.4 mg

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

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33%1116mg

Potassium

34%1155mg

1116 mgvs1155 mg

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

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6.7%3.7μg

Selenium

5.8%3.2μg

3.7 μgvs3.2 μg

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

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0.7%10.5mg

Sodium

0%0mg

10.5 mgvs0 mg

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

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8.13%0.89mg

Zinc

4.06%0.45mg

0.89 mgvs0.45 mg

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

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11.7%434g

Water

15%554g

434 gvs554 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 Frozen Butternut Winter Squash vs Oranges:

Frozen Butternut Winter Squash, Unprepared has 18 times more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B6, 8.5 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 10.4 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Butternut Winter Squash vs Oranges:

Frozen Butternut Winter Squash, Unprepared has 7.3 times more Iron, 8.2 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.7 times more Calcium and 1.3 times more Water than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Oranges have similar amounts of Copper, Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Butternut Winter Squash, Unprepared has 3.1 times more Omega 3 and 1.5 times more Protein than Raw Oranges.
While Raw Oranges contain 4 times more Sugars and 2.2 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashOrangesVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: