Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter SquashVS Valencia Oranges

Weight per 500 calories

Boiled Frozen Butternut Winter Squash

1282g

Valencia Oranges

1020g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash no Salt, which is low in comparison to other foods. Boiled Frozen Butternut Winter Squash having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Frozen Butternut Winter Squash

11%

88%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Frozen Butternut 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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0.93%0.9g

Fat

3.16%3.06g

0.9 gvs3.06 g

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

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0.56%0.18g

Saturated Fat

1.1%0.36g

0.18 gvs0.36 g

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

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14.4%0.23g

Omega 3

10.2%0.16g

0.23 gvs0.16 g

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

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0.83%0.14g

Omega 6

2.64%0.45g

0.14 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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99%129g

Carbohydrate

93%121g

129 gvs121 g

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

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Sugars

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

NA 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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Fiber

67%25.5g

NA gvs25.5 g

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

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28%15.8g

Protein

19%10.6g

15.8 gvs10.6 g

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

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Vitamins

Boiled Frozen Butternut Winter Squashvs Valencia Oranges

238%2141μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2141 μgvs122 μg

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

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53.4%0.64mg

Vitamin B1

74%0.89mg

Thiamine

0.64 mgvs0.89 mg

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

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38.5%0.5mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.5 mgvs0.41 mg

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

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37%5.95mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

5.95 mgvs2.8 mg

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

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39.5%1.97mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.97 mgvs2.55 mg

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

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68%0.88mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.88 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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51.3%205μg

Vitamin B9

99%398μg

Folates and Folic Acid

205 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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50%45mg

Vitamin C

550%495mg

Ascorbic acid

45 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Frozen Butternut Winter Squashvs Valencia Oranges

24.4%244mg

Calcium

41%408mg

244 mgvs408 mg

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

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51.3%0.46mg

Copper

42%0.38mg

0.46 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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93%7.44mg

Iron

11.5%0.92mg

7.44 mgvs0.92 mg

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

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27.5%115mg

Magnesium

24.3%102mg

115 mgvs102 mg

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

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96%2.2mg

Manganese

10.2%0.23mg

2.2 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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25.6%179mg

Phosphorus

24.8%173mg

179 mgvs173 mg

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

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50%1705mg

Potassium

53.7%1827mg

1705 mgvs1827 mg

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

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11.7%6.4μg

Selenium

6.4 μgvsNA μg

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

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1.7%25.6mg

Sodium

0%0mg

25.6 mgvs0 mg

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

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14%1.54mg

Zinc

5.57%0.61mg

1.54 mgvs0.61 mg

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

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30.4%1126g

Water

24%881g

1126 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 Boiled Frozen Butternut Winter Squash vs Valencia Oranges:

Boiled Frozen Butternut Winter Squash no Salt has 17.5 times more Vitamin A, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 11 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled Frozen Butternut Winter Squash no Salt has 1.2 times more Copper, 8.1 times more Iron, 9.5 times more Manganese, 2.5 times more Zinc and 1.3 times more Water than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Calcium than Boiled Frozen Butternut Winter Squash no Salt.
Both Boiled Frozen Butternut Winter Squash no Salt and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Butternut Winter Squash no Salt has 1.4 times more Omega 3 and 1.5 times more Protein than Raw Valencia Oranges.
Both Boiled Frozen Butternut Winter Squash no Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Frozen Butternut Winter Squash no Salt 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:

Boiled Frozen Butternut Winter SquashVS Hubbard Winter SquashValencia OrangesVS Hubbard Winter SquashBoiled Frozen Butternut Winter SquashVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter SquashVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: