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Comparing Nutrients in 5 ounces Winter Squash, Hubbard, BakedVS Oranges

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked
17%
9%
74%
Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

2.44%71kcal
Energy
2.3%66.6kcal
71 kcalvs66.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.91%0.88g
Fat
0.18%0.17g
0.88 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g
Saturated Fat
0.066%0.021g
0.18 gvs0.021 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g
Omega 3
0.62%0.01g
0.23 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.81%0.14g
Omega 6
0.15%0.026g
0.14 gvs0.026 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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11.8%15.3g
Carbohydrate
13%16.7g
15.3 gvs16.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.6%6.95g
Sugars
18.3%13.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.95 gvs13.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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18.3%6.95g
Fiber
8.95%3.4g
6.95 gvs3.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.28%3.5g
Protein
2.38%1.33g
3.5 gvs1.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

52.8%475μg
Vitamin A
1.73%15.6μg
RAE, retinol activity equivalents
475 μgvs15.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
8.74%0.1mg
Vitamin B1
10.3%0.12mg
Thiamine
0.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.12%0.067mg
Vitamin B2
4.36%0.057mg
Riboflavin
0.067 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.94%0.79mg
Vitamin B3
2.5%0.4mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs0.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
12.7%0.63mg
Vitamin B5
7.1%0.35mg
Pantothenic acid
0.63 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
18.8%0.24mg
Vitamin B6
6.54%0.085mg
Pyridoxine
0.24 mgvs0.085 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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5.67%22.7μg
Vitamin B9
10.6%42.5μg
Folates and Folic Acid
22.7 μgvs42.5 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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15%13.5mg
Vitamin C
83.8%75.4mg
Ascorbic acid
13.5 mgvs75.4 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
1.9%0.28mg
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
0.28 mgvs0.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.9%2.27μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.27 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
5.67%56.7mg
24 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.1%0.064mg
Copper
7.1%0.064mg
0.064 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
8.33%0.67mg
Iron
1.77%0.14mg
0.67 mgvs0.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.42%31mg
Magnesium
3.37%14mg
31 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.5%0.24mg
Manganese
1.54%0.035mg
0.24 mgvs0.035 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
4.66%32.6mg
Phosphorus
2.83%20mg
32.6 mgvs20 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%507mg
Potassium
7.55%257mg
507 mgvs257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.55%0.85μg
Selenium
1.3%0.71μg
0.85 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.76%11.3mg
Sodium
0%0mg
11.3 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
1.93%0.21mg
Zinc
0.9%0.099mg
0.21 mgvs0.099 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.26%121g
Water
3.32%123g
121 gvs123 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Winter Squash, Hubbard, Baked vs Oranges:
Comparing minerals per 5 ounces for Winter Squash, Hubbard, Baked vs Oranges:
Comparison of macro-nutrients per 5 ounces:



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