Nutrients in 14 ounces of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy135 kcal

4.65%

Boiled and Mashed Acorn Winter Squash has 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Boiled and Mashed Acorn Winter Squash has 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.067 g

0.21%

Boiled and Mashed Acorn Winter Squash has 0.06747181 g of Saturated Fat per 14 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.087 g

5.46%

Boiled and Mashed Acorn Winter Squash has 0.08731646 g of Omega 3 per 14 ounces, which is 5.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.052 g

0.3%

Boiled and Mashed Acorn Winter Squash has 0.05159609 g of Omega 6 per 14 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed 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

Carbohydrate35 g

27%

Boiled and Mashed Acorn Winter Squash has 34.8868947 g of Carbohydrate per 14 ounces, which is 27% 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

Fiber10.3 g

27%

Boiled and Mashed Acorn Winter Squash has 10.319218 g of Fiber per 14 ounces, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.66 g

4.75%

Boiled and Mashed Acorn Winter Squash has 2.6591831 g of Protein per 14 ounces, which is 4.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A163 μg

18%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 162.72613 μg of Vitamin A per 14 ounces, which is 18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33%

Thiamine

Boiled and Mashed Acorn Winter Squash has 0.396893 mg of Vitamin B1 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg

2.44%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.03175144 mg of Vitamin B2 per 14 ounces, which is 2.44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 2.10750183 mg of Vitamin B3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 1.20258579 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.7%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 0.46436481 mg of Vitamin B6 per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B943.7 μg

11%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 43.65823 μg of Vitamin B9 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed 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 C25.8 mg

28.7%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 25.798045 mg of Vitamin C per 14 ounces, which is 28.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed 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

Mashed Acorn Winter Squash

Calcium103 mg

10.3%

Boiled and Mashed Acorn Winter Squash has 103.19218 mg of Calcium per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23%

Boiled and Mashed Acorn Winter Squash has 0.20638436 mg of Copper per 14 ounces, which is 23% 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

Iron2.22 mg

27.8%

Boiled and Mashed Acorn Winter Squash has 2.2226008 mg of Iron per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium103 mg

24.6%

Boiled and Mashed Acorn Winter Squash has 103.19218 mg of Magnesium per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25%

Boiled and Mashed Acorn Winter Squash has 0.57946378 mg of Manganese per 14 ounces, which is 25% 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

Phosphorus107 mg

15.3%

Boiled and Mashed Acorn Winter Squash has 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1044 mg

30.7%

Boiled and Mashed Acorn Winter Squash has 1043.82859 mg of Potassium per 14 ounces, which is 30.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Boiled and Mashed Acorn Winter Squash has 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Boiled and Mashed Acorn Winter Squash has 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.44 mg

3.97%

Boiled and Mashed Acorn Winter Squash has 0.4365823 mg of Zinc per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water356 g

9.62%

Boiled and Mashed Acorn Winter Squash has 356.013021 g of Water per 14 ounces, which is 9.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Mashed Acorn Winter Squash:

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

Minerals in 14 ounces of Boiled and Mashed Acorn Winter Squash:

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

Macronutrients in 14 ounces of Boiled and Mashed Acorn Winter Squash:

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

Compare Boiled and Mashed Acorn Winter Squash with:

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

Food Info

Nutrients in 14 ounces of Mashed Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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