Nutrients in 14 ounces of Baked Acorn Winter Squash

Squash, winter, acorn, cooked, baked, without salt.

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Baked Acorn Winter Squash

Energy222 kcal

7.66%

Baked Acorn Winter Squash has 222.26008 kcal of Energy per 14 ounces, which is 7.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Baked Acorn Winter Squash has 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Baked Acorn Winter Squash has 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.18%

Baked Acorn Winter Squash has 0.14685041 g of Omega 3 per 14 ounces, which is 9.18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.087 g

0.51%

Baked Acorn Winter Squash has 0.08731646 g of Omega 6 per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Acorn Winter Squash has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58 g

44.5%

Baked Acorn Winter Squash has 57.8669994 g of Carbohydrate per 14 ounces, which is 44.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber17.5 g

46%

Baked Acorn Winter Squash has 17.463292 g of Fiber per 14 ounces, which is 46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.45 g

7.94%

Baked Acorn Winter Squash has 4.4452016 g of Protein per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash

Vitamin A83.3 μg

9.26%

RAE, retinol activity equivalents

Baked Acorn Winter Squash has 83.34753 μg of Vitamin A per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg

55.2%

Thiamine

Baked Acorn Winter Squash has 0.66281131 mg of Vitamin B1 per 14 ounces, which is 55.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.052 mg

3.97%

Riboflavin

Baked Acorn Winter Squash has 0.05159609 mg of Vitamin B2 per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.5 mg

22%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash has 3.49662733 mg of Vitamin B3 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52 mg

40%

Pantothenic acid

Baked Acorn Winter Squash has 2.00034072 mg of Vitamin B5 per 14 ounces, which is 40% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg

59.2%

Pyridoxine

Baked Acorn Winter Squash has 0.76997242 mg of Vitamin B6 per 14 ounces, which is 59.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Baked Acorn Winter Squash has 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Acorn Winter Squash has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C43 mg

47.6%

Ascorbic acid

Baked Acorn Winter Squash has 42.864444 mg of Vitamin C per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Acorn Winter Squash has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Baked Acorn Winter Squash

Calcium175 mg

17.5%

Baked Acorn Winter Squash has 174.63292 mg of Calcium per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

38%

Baked Acorn Winter Squash has 0.34132798 mg of Copper per 14 ounces, which is 38% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.7 mg

46%

Baked Acorn Winter Squash has 3.6911049 mg of Iron per 14 ounces, which is 46% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.6%

Baked Acorn Winter Squash has 170.66399 mg of Magnesium per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.96 mg

41.8%

Baked Acorn Winter Squash has 0.96048106 mg of Manganese per 14 ounces, which is 41.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus179 mg

25.5%

Baked Acorn Winter Squash has 178.60185 mg of Phosphorus per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1734 mg

51%

Baked Acorn Winter Squash has 1734.42241 mg of Potassium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Baked Acorn Winter Squash has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Baked Acorn Winter Squash has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Baked Acorn Winter Squash has 0.6747181 mg of Zinc per 14 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water329 g

8.9%

Baked Acorn Winter Squash has 329.024297 g of Water per 14 ounces, which is 8.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Baked Acorn Winter Squash:

14 ounces of Baked Acorn Winter Squash is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin A and Vitamin B9.
It also has some Vitamin B2.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Baked Acorn Winter Squash:

14 ounces of Baked Acorn Winter Squash is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium.
It also has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Baked Acorn Winter Squash:

14 ounces of Baked Acorn Winter Squash is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Baked Acorn Winter Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Baked Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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