Comparing Nutrients in 500 calories OrangesVS Boiled Frozen Butternut Winter Squash

Weight per 500 calories

Oranges

1064g

Boiled Frozen Butternut Winter Squash

1282g

Oranges have 1.2 times more energy per 100g than Boiled Frozen Butternut Winter Squash. It has low energy density when compared to other foods. Boiled Frozen Butternut Winter Squash no Salt having low energy density.

Which food has more nutrients per 500 calories - Oranges or Boiled Frozen Butternut Winter Squash?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Frozen Butternut Winter Squash

11%

88%

500 kcal ▼

Macro Nutrients

Orangesvs Boiled Frozen Butternut Winter Squash

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

0.93%0.9g

1.28 gvs0.9 g

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

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0.5%0.16g

Saturated Fat

0.56%0.18g

0.16 gvs0.18 g

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

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4.65%0.074g

Omega 3

14.4%0.23g

0.074 gvs0.23 g

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

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1.13%0.19g

Omega 6

0.83%0.14g

0.19 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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96%125g

Carbohydrate

99%129g

125 gvs129 g

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

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137%99g

Sugars

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

99 gvsNA 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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67%25.5g

Fiber

25.5 gvsNA g

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

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18%10g

Protein

28%15.8g

10 gvs15.8 g

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

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Vitamins

Orangesvs Boiled Frozen Butternut Winter Squash

13%117μg

Vitamin A

238%2141μg

RAE, retinol activity equivalents

117 μgvs2141 μg

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

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77%0.93mg

Vitamin B1

53.4%0.64mg

Thiamine

0.93 mgvs0.64 mg

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

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32.7%0.43mg

Vitamin B2

38.5%0.5mg

Riboflavin

0.43 mgvs0.5 mg

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

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18.8%3mg

Vitamin B3

37%5.95mg

Niacin, nicotinic acid, niacinamide

3 mgvs5.95 mg

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

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53%2.66mg

Vitamin B5

39.5%1.97mg

Pantothenic acid

2.66 mgvs1.97 mg

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

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49%0.64mg

Vitamin B6

68%0.88mg

Pyridoxine

0.64 mgvs0.88 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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79.8%319μg

Vitamin B9

51.3%205μg

Folates and Folic Acid

319 μgvs205 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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629%566mg

Vitamin C

50%45mg

Ascorbic acid

566 mgvs45 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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12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Boiled Frozen Butternut Winter Squash

42.6%426mg

Calcium

24.4%244mg

426 mgvs244 mg

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

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53%0.48mg

Copper

51.3%0.46mg

0.48 mgvs0.46 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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13.3%1.06mg

Iron

93%7.44mg

1.06 mgvs7.44 mg

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

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25.3%106mg

Magnesium

27.5%115mg

106 mgvs115 mg

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

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11.6%0.27mg

Manganese

96%2.2mg

0.27 mgvs2.2 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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21.3%149mg

Phosphorus

25.6%179mg

149 mgvs179 mg

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

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56.6%1926mg

Potassium

50%1705mg

1926 mgvs1705 mg

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

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9.67%5.3μg

Selenium

11.7%6.4μg

5.3 μgvs6.4 μg

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

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0%0mg

Sodium

1.7%25.6mg

0 mgvs25.6 mg

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

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6.77%0.74mg

Zinc

14%1.54mg

0.74 mgvs1.54 mg

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

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25%923g

Water

30.4%1126g

923 gvs1126 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Boiled Frozen Butternut Winter Squash:

Raw Oranges have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 12.6 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
While Boiled Frozen Butternut Winter Squash no Salt contains 18.3 times more Vitamin A, 2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Oranges as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Boiled Frozen Butternut Winter Squash:

Raw Oranges have 1.7 times more Calcium than Boiled Frozen Butternut Winter Squash no Salt.
While Boiled Frozen Butternut Winter Squash no Salt contains 7 times more Iron, 8.3 times more Manganese and 2.1 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Butternut Winter Squash no Salt contains 3.1 times more Omega 3 and 1.6 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oranges as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesBoiled Frozen Butternut Winter SquashVS Valencia OrangesOrangesVS Hubbard Winter SquashBoiled Frozen Butternut Winter SquashVS Hubbard Winter Squash

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Boiled Frozen Butternut Winter Squash

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Boiled Frozen Butternut Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: