Comparing Nutrients in 500 calories Baked Winter SquashVS Valencia Oranges

Weight per 500 calories

Baked Winter Squash

1351g

Valencia Oranges

1020g

Raw Valencia 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 500 calories - Baked Winter Squash or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Baked Winter Squashvs Valencia Oranges

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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4.88%4.73g

Fat

3.16%3.06g

4.73 gvs3.06 g

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

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3.04%0.97g

Saturated Fat

1.1%0.36g

0.97 gvs0.36 g

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

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77.7%1.24g

Omega 3

10.2%0.16g

1.24 gvs0.16 g

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

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4.37%0.74g

Omega 6

2.64%0.45g

0.74 gvs0.45 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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92%120g

Carbohydrate

93%121g

120 gvs121 g

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

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61.5%44.6g

Sugars

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

44.6 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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100%38g

Fiber

67%25.5g

38 gvs25.5 g

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

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21.5%12g

Protein

19%10.6g

12 gvs10.6 g

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

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Vitamins

Baked Winter Squashvs Valencia Oranges

392%3527μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

3527 μgvs122 μg

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

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18%0.22mg

Vitamin B1

74%0.89mg

Thiamine

0.22 mgvs0.89 mg

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

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69.6%0.91mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.91 mgvs0.41 mg

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

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42%6.7mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

6.7 mgvs2.8 mg

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

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63.2%3.16mg

Vitamin B5

51%2.55mg

Pantothenic acid

3.16 mgvs2.55 mg

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

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167%2.18mg

Vitamin B6

49.5%0.64mg

Pyridoxine

2.18 mgvs0.64 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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67.6%270μg

Vitamin B9

99%398μg

Folates and Folic Acid

270 μgvs398 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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144%130mg

Vitamin C

550%495mg

Ascorbic acid

130 mgvs495 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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11%1.62mg

Vitamin E

Tocopherols and Tocotrienols

1.62 mgvsNA mg

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

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49.5%59.5μg

Vitamin K

Phytomenadione or phylloquinone

59.5 μgvsNA μg

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

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Minerals

Baked Winter Squashvs Valencia Oranges

29.7%297mg

Calcium

41%408mg

297 mgvs408 mg

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

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123%1.1mg

Copper

42%0.38mg

1.1 mgvs0.38 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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74.3%5.95mg

Iron

11.5%0.92mg

5.95 mgvs0.92 mg

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

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42%176mg

Magnesium

24.3%102mg

176 mgvs102 mg

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

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110%2.53mg

Manganese

10.2%0.23mg

2.53 mgvs0.23 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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36.7%257mg

Phosphorus

24.8%173mg

257 mgvs173 mg

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

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96%3257mg

Potassium

53.7%1827mg

3257 mgvs1827 mg

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

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9.83%5.4μg

Selenium

5.4 μgvsNA μg

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

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0.9%13.5mg

Sodium

0%0mg

13.5 mgvs0 mg

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

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27%2.97mg

Zinc

5.57%0.61mg

2.97 mgvs0.61 mg

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

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32.6%1206g

Water

24%881g

1206 gvs881 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 Baked Winter Squash vs Valencia Oranges:

Baked All Varieties Winter Squash have 28.8 times more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.8 times more Vitamin C than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Winter Squash vs Valencia Oranges:

Baked All Varieties Winter Squash have 2.9 times more Copper, 6.5 times more Iron, 1.7 times more Magnesium, 10.8 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 4.9 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Calcium than Baked All Varieties Winter Squash.

Comparison of macro-nutrients per 500 calories:

Baked All Varieties Winter Squash have 7.6 times more Omega 3 and 1.5 times more Fiber than Raw Valencia Oranges.
Both Baked All Varieties Winter Squash and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Baked All Varieties Winter Squash as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsValencia OrangesVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Baked Winter SquashVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Winter Squash or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: