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Compare Nutrients in 100 Calories Baked Winter SquashVS Oranges

Weight per 100 Calories

Baked Winter Squash
270g
Oranges
213g

Raw 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 100 calories - Baked Winter Squash or Oranges?

Macros Ratio

ProteinsFatsCarbs

Baked Winter Squash
10%
9%
81%
Oranges
8%
2%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Baked Winter SquashOranges
Vitamin A
78%
2.6%
705.405 μg23.404 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
3.6%
15%
0.043 mg0.185 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
14%
6.54%
0.181 mg0.085 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
8.36%
3.75%
1.338 mg0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
33%
9.85%
0.435 mg0.128 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
29%
126%
25.946 mg113.191 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.16%
2.55%
0.324 mg0.383 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
9.9%
0%
11.892 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
13.5%
16%
54.054 μg63.83 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Baked Winter SquashOranges
Calcium
5.95%
8.5%
59.459 mg85.106 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
24.7%
10.7%
0.222 mg0.096 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
15%
2.66%
1.189 mg0.213 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.8%
5.3%
35.135 mg21.277 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
22%
2.3%
0.505 mg0.053 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
7.34%
4.26%
51.351 mg29.787 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
19%
11%
651.351 mg385.106 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.97%
1.93%
1.081 μg1.064 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.18%
0%
2.703 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.4%
1.35%
0.595 mg0.149 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Baked Winter Squash vs Oranges:
Baked All Varieties Winter Squash have 30.1 times more Vitamin A, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 4.3 times more Thiamine and 4.4 times more Vitamin C than Baked All Varieties Winter Squash. Both Baked All Varieties Winter Squash and Raw Oranges have similar amounts of Vitamin E and Folate per 100 kcal.

Comparing minerals per 100 Calories for Baked Winter Squash vs Oranges:
Baked All Varieties Winter Squash have 2.3 times more Copper, 5.6 times more Iron, 1.7 times more Magnesium, 9.5 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Raw Oranges. While Raw Oranges contain 1.4 times more Calcium than Baked All Varieties Winter Squash. Both Baked All Varieties Winter Squash and Raw Oranges have similar amounts of Selenium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Baked Winter SquashOranges
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.98%
0.26%
0.946 g0.255 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.3%
3.57%
2.405 g2 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
18%
19%
23.919 g25 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
12%
27%
8.919 g19.894 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
13%
7.568 g5.106 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.61%
0.1%
0.195 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
15.6%
0.94%
0.249 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.88%
0.22%
0.149 g0.038 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
6.5%
5%
241.108 g184.574 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Baked All Varieties Winter Squash have 1.2 times more Protein, 1.5 times more Fiber, 16.6 times more Omega 3 and 1.3 times more Water than Raw Oranges. While Raw Oranges contain 2.2 times more Sugars than Baked All Varieties Winter Squash. Both Baked All Varieties Winter Squash and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.Both Baked All Varieties Winter Squash as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100 kcal.