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Comparing Nutrients in 100 grams Frozen Butternut Winter SquashVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash
11%
1%
88%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

1.97%57kcal
Energy
1.7%49kcal
57 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
0.31%0.3g
0.1 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.066%0.021g
Saturated Fat
0.11%0.035g
0.021 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.63%0.026g
Omega 3
1%0.016g
0.026 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.094%0.016g
Omega 6
0.26%0.044g
0.016 gvs0.044 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%14.4g
Carbohydrate
9.15%12g
14.4 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.83 gvsNA 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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3.42%1.3g
Fiber
6.58%2.5g
1.3 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.14%1.76g
Protein
1.86%1.04g
1.76 gvs1.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

26.7%240μg
Vitamin A
1.33%12μg
RAE, retinol activity equivalents
240 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.5%0.09mg
Vitamin B1
7.25%0.087mg
Thiamine
0.09 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.54%0.059mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.059 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.63%0.74mg
Vitamin B3
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
0.74 mgvs0.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.22 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B6
4.85%0.063mg
Pyridoxine
0.11 mgvs0.063 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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6%24μg
Vitamin B9
9.75%39μg
Folates and Folic Acid
24 μgvs39 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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6.9%6.2mg
Vitamin C
54%48.5mg
Ascorbic acid
6.2 mgvs48.5 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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12.3%1.85mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.85 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.17%1.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.9%29mg
Calcium
4%40mg
29 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.67%0.051mg
Copper
4.1%0.037mg
0.051 mgvs0.037 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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11%0.88mg
Iron
1.13%0.09mg
0.88 mgvs0.09 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.33%14mg
Magnesium
2.4%10mg
14 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.8%0.25mg
Manganese
1%0.023mg
0.25 mgvs0.023 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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3.14%22mg
Phosphorus
2.43%17mg
22 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.24%212mg
Potassium
5.26%179mg
212 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
NA
0.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0%0mg
2 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.55%0.17mg
Zinc
0.55%0.06mg
0.17 mgvs0.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.23%82.5g
Water
2.33%86.3g
82.5 gvs86.3 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 Frozen Butternut Winter Squash vs Valencia Oranges:
Comparing minerals per 100 grams for Frozen Butternut Winter Squash vs Valencia Oranges:
Comparison of macro-nutrients per 100 grams:



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