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Comparing Nutrients in 100 grams Baked Winter SquashVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Baked Winter Squash
8%
7%
85%
Navel Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

1.28%37kcal
Energy
1.7%49kcal
37 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.36%0.35g
Fat
0.15%0.15g
0.35 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.072g
Saturated Fat
0.053%0.017g
0.072 gvs0.017 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.75%0.092g
Omega 3
0.56%0.009g
0.092 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.32%0.055g
Omega 6
0.14%0.023g
0.055 gvs0.023 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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6.8%8.85g
Carbohydrate
9.65%12.5g
8.85 gvs12.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.55%3.3g
Sugars
11.7%8.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.3 gvs8.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.1%2.25g
≤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 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.97g
NA gvs1.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.37%2.8g
Fiber
5.8%2.2g
2.8 gvs2.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.6%0.89g
Protein
1.63%0.91g
0.89 gvs0.91 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

29%261μg
Vitamin A
1.33%12μg
RAE, retinol activity equivalents
261 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.33%0.016mg
Vitamin B1
5.67%0.068mg
Thiamine
0.016 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.15%0.067mg
Vitamin B2
3.92%0.051mg
Riboflavin
0.067 mgvs0.051 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.5mg
Vitamin B3
2.66%0.43mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.68%0.23mg
Vitamin B5
5.22%0.26mg
Pantothenic acid
0.23 mgvs0.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.4%0.16mg
Vitamin B6
6.08%0.079mg
Pyridoxine
0.16 mgvs0.079 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%20μg
Vitamin B9
8.5%34μg
Folates and Folic Acid
20 μgvs34 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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10.7%9.6mg
Vitamin C
65.7%59mg
Ascorbic acid
9.6 mgvs59 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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0.8%0.12mg
Vitamin E
1%0.15mg
Tocopherols and Tocotrienols
0.12 mgvs0.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.67%4.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.2%22mg
Calcium
4.3%43mg
22 mgvs43 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.1%0.082mg
Copper
4.33%0.039mg
0.082 mgvs0.039 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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5.5%0.44mg
Iron
1.63%0.13mg
0.44 mgvs0.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.1%13mg
Magnesium
2.6%11mg
13 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.13%0.19mg
Manganese
1.26%0.029mg
0.19 mgvs0.029 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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2.7%19mg
Phosphorus
3.3%23mg
19 mgvs23 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.1%241mg
Potassium
4.9%166mg
241 mgvs166 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
0%0μg
0.4 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.067%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg
Zinc
0.73%0.08mg
0.22 mgvs0.08 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.2g
Water
2.32%86g
89.2 gvs86 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked Winter Squash vs Navel Oranges:
Comparing minerals per 100 grams for Baked Winter Squash vs Navel Oranges:
Comparison of macro-nutrients per 100 grams:



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