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Comparing Nutrients in 500 calories Butternut Winter SquashVS Oranges

Weight per 500 calories

Butternut Winter Squash
1111g
Oranges
1064g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash
8%
2%
90%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

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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1.15%1.1g
Fat
1.3%1.28g
1.1 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.73%0.23g
Saturated Fat
0.5%0.16g
0.23 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18%0.29g
Omega 3
4.65%0.074g
0.29 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.05%0.18g
Omega 6
1.13%0.19g
0.18 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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100%130g
Carbohydrate
96%125g
130 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33.7%24.4g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24.4 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15%11g
Fructose
NA
≤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]
11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11g
Glucose
NA
11 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.44g
Sucrose
NA
2.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58.5%22.2g
Fiber
67%25.5g
22.2 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
18%10g
11 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Butternut Winter Squashvs Oranges
657%5911μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
5911 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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93%1.1mg
Vitamin B1
77%0.93mg
Thiamine
1.1 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.22 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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83.3%13.3mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
13.3 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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89%4.44mg
Vitamin B5
53%2.66mg
Pantothenic acid
4.44 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
49%0.64mg
Pyridoxine
1.7 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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75%300μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
300 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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259%233mg
Vitamin C
629%566mg
Ascorbic acid
233 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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107%16mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
16 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10%12.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Butternut Winter Squashvs Oranges
53.3%533mg
Calcium
42.6%426mg
533 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg
Copper
53%0.48mg
0.8 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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97%7.78mg
Iron
13.3%1.06mg
7.78 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%378mg
Magnesium
25.3%106mg
378 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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98%2.24mg
Manganese
11.6%0.27mg
2.24 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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52.4%367mg
Phosphorus
21.3%149mg
367 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3911mg
Potassium
56.6%1926mg
3911 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg
Selenium
9.67%5.3μg
5.56 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.96%44.4mg
Sodium
0%0mg
44.4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.67mg
Zinc
6.77%0.74mg
1.67 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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26%960g
Water
25%923g
960 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 Butternut Winter Squash vs Oranges:
Comparing minerals per 500 calories for Butternut Winter Squash vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Butternut Winter SquashVS Baked Butternut Winter SquashOrangesVS Baked Butternut Winter SquashButternut Winter SquashVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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