Comparing Nutrients in 500 calories Baked Winter SquashVS Navel Oranges

Weight per 500 calories

Baked Winter Squash

1351g

Navel Oranges

1020g

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 500 calories - Baked Winter Squash or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Baked Winter Squashvs Navel 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

1.58%1.53g

4.73 gvs1.53 g

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

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3.04%0.97g

Saturated Fat

0.54%0.17g

0.97 gvs0.17 g

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

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77.7%1.24g

Omega 3

5.74%0.092g

1.24 gvs0.092 g

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

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4.37%0.74g

Omega 6

1.4%0.23g

0.74 gvs0.23 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

98%128g

120 gvs128 g

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

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61.5%44.6g

Sugars

120%86.7g

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

44.6 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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100%38g

Fiber

59%22.4g

38 gvs22.4 g

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

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21.5%12g

Protein

16.6%9.3g

12 gvs9.3 g

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

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Vitamins

Baked Winter Squashvs Navel 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

58%0.69mg

Thiamine

0.22 mgvs0.69 mg

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

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69.6%0.91mg

Vitamin B2

40%0.52mg

Riboflavin

0.91 mgvs0.52 mg

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

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42%6.7mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

6.7 mgvs4.34 mg

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

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63.2%3.16mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

3.16 mgvs2.66 mg

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

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167%2.18mg

Vitamin B6

62%0.81mg

Pyridoxine

2.18 mgvs0.81 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

86.7%347μg

Folates and Folic Acid

270 μgvs347 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

670%603mg

Ascorbic acid

130 mgvs603 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

10.2%1.53mg

Tocopherols and Tocotrienols

1.62 mgvs1.53 mg

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

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49.5%59.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

59.5 μgvs0 μg

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

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Minerals

Baked Winter Squashvs Navel Oranges

29.7%297mg

Calcium

44%439mg

297 mgvs439 mg

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

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123%1.1mg

Copper

44.2%0.4mg

1.1 mgvs0.4 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

16.6%1.33mg

5.95 mgvs1.33 mg

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

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42%176mg

Magnesium

26.7%112mg

176 mgvs112 mg

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

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110%2.53mg

Manganese

13%0.3mg

2.53 mgvs0.3 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

33.5%235mg

257 mgvs235 mg

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

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96%3257mg

Potassium

50%1694mg

3257 mgvs1694 mg

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

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9.83%5.4μg

Selenium

0%0μg

5.4 μgvs0 μg

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

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0.9%13.5mg

Sodium

0.68%10.2mg

13.5 mgvs10.2 mg

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

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27%2.97mg

Zinc

7.42%0.82mg

2.97 mgvs0.82 mg

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

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32.6%1206g

Water

23.7%877g

1206 gvs877 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 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 500 kcal.
Both Baked All Varieties Winter Squash as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Baked Winter SquashVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: