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Compare Nutrients in 100 grams OrangesVS Baked Winter Squash

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100gRDA for Men 19-30 years
OrangesBaked Winter Squash
Vitamin A
1.22%
29%
11 μg261 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
7.25%
1.33%
0.087 mg0.016 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.08%
5.15%
0.04 mg0.067 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.76%
3.1%
0.282 mg0.495 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
12%
0.06 mg0.161 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
59%
10.7%
53.2 mg9.6 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
1.2%
0.8%
0.18 mg0.12 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
3.67%
0 μg4.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.5%
5%
30 μg20 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
OrangesBaked Winter Squash
Calcium
4%
2.2%
40 mg22 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5%
9.1%
0.045 mg0.082 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
1.25%
5.5%
0.1 mg0.44 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.5%
3.25%
10 mg13 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
1.1%
8.13%
0.025 mg0.187 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
2%
2.7%
14 mg19 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.32%
7.1%
181 mg241 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.91%
0.73%
0.5 μg0.4 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0%
0.07%
0 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
0.64%
2%
0.07 mg0.22 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Oranges vs Baked Winter Squash:
Raw Oranges have 5.4 times more Thiamine, 5.5 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Folate than Baked All Varieties Winter Squash. While Baked All Varieties Winter Squash contain 23.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Oranges.

Comparing minerals per 100 grams for Oranges vs Baked Winter Squash:
Raw Oranges have 1.8 times more Calcium than Baked All Varieties Winter Squash. While Baked All Varieties Winter Squash contain 1.8 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 7.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Raw Oranges. Both Raw Oranges as well as Baked All Varieties Winter Squash have insufficient amounts of Selenium in 100g.

Macro Nutrients

100gRDA for Men 19-30 years
OrangesBaked Winter Squash
Energy
1.62%
1.28%
47 kcal37 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.12%
0.36%
0.12 g0.35 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.68%
1.6%
0.94 g0.89 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
9.04%
6.8%
11.75 g8.85 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
13%
4.55%
9.35 g3.3 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
7.37%
2.4 g2.8 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
0.05%
0.23%
0.015 g0.072 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.44%
5.75%
0.007 g0.092 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.11%
0.32%
0.018 g0.055 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.34%
2.4%
86.75 g89.21 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Oranges have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.8 times more Sugars than Baked All Varieties Winter Squash. While Baked All Varieties Winter Squash contain 13.1 times more Omega 3 than Raw Oranges. Both Raw Oranges and Baked All Varieties Winter Squash have similar amounts of Protein, Fiber and Water per 100g.Both Raw Oranges as well as Baked All Varieties Winter Squash have insufficient amounts of Fat and Omega 6 in 100g.