Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Oranges

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Oranges

1064g

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 500 calories - Frozen Butternut Winter Squash or Oranges?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Oranges

91%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs 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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0.9%0.88g

Fat

1.3%1.28g

0.88 gvs1.28 g

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

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0.58%0.18g

Saturated Fat

0.5%0.16g

0.18 gvs0.16 g

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

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14.3%0.23g

Omega 3

4.65%0.074g

0.23 gvs0.074 g

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

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0.83%0.14g

Omega 6

1.13%0.19g

0.14 gvs0.19 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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97%126g

Carbohydrate

96%125g

126 gvs125 g

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

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34.2%25g

Sugars

137%99g

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

25 gvs99 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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30%11.4g

Fiber

67%25.5g

11.4 gvs25.5 g

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

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27.6%15.4g

Protein

18%10g

15.4 gvs10 g

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

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Vitamins

Frozen Butternut Winter Squashvs Oranges

234%2105μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

2105 μgvs117 μg

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

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65.8%0.79mg

Vitamin B1

77%0.93mg

Thiamine

0.79 mgvs0.93 mg

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

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40%0.52mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.52 mgvs0.43 mg

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

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40.6%6.5mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs3 mg

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

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38.8%1.94mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.94 mgvs2.66 mg

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

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74.2%0.96mg

Vitamin B6

49%0.64mg

Pyridoxine

0.96 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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52.6%211μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

211 μgvs319 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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60.4%54.4mg

Vitamin C

629%566mg

Ascorbic acid

54.4 mgvs566 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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108%16.2mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

16.2 mgvs1.9 mg

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

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10.2%12.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.3 μgvs0 μg

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

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Minerals

Frozen Butternut Winter Squashvs Oranges

25.4%254mg

Calcium

42.6%426mg

254 mgvs426 mg

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

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49.7%0.45mg

Copper

53%0.48mg

0.45 mgvs0.48 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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96%7.7mg

Iron

13.3%1.06mg

7.7 mgvs1.06 mg

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

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29.2%123mg

Magnesium

25.3%106mg

123 mgvs106 mg

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

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95%2.18mg

Manganese

11.6%0.27mg

2.18 mgvs0.27 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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27.6%193mg

Phosphorus

21.3%149mg

193 mgvs149 mg

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

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54.7%1860mg

Potassium

56.6%1926mg

1860 mgvs1926 mg

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

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11%6.14μg

Selenium

9.67%5.3μg

6.14 μgvs5.3 μg

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

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1.17%17.5mg

Sodium

0%0mg

17.5 mgvs0 mg

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

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13.6%1.5mg

Zinc

6.77%0.74mg

1.5 mgvs0.74 mg

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

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19.6%724g

Water

25%923g

724 gvs923 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 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 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Frozen Butternut Winter SquashVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: