Nutrients in 14 ounces of Boiled Frozen Butternut Winter Squash with Salt

Squash, winter, butternut, frozen, cooked, boiled, with salt.

Macros Ratio

Protein Fat Carbs

11%

88%

14 oz ▼

Macro Nutrients

Boiled Frozen Butternut Winter Squash with Salt

Energy155 kcal

5.34%

Boiled Frozen Butternut Winter Squash with Salt has 154.78827 kcal of Energy per 14 ounces, which is 5.34% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Boiled Frozen Butternut Winter Squash with Salt has 0.2778251 g of Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.056 g

0.17%

Boiled Frozen Butternut Winter Squash with Salt has 0.05556502 g of Saturated Fat per 14 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.071 g

4.47%

Boiled Frozen Butternut Winter Squash with Salt has 0.07144074 g of Omega 3 per 14 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.044 g

0.26%

Boiled Frozen Butternut Winter Squash with Salt has 0.04365823 g of Omega 6 per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Frozen Butternut Winter Squash with Salt 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

Carbohydrate40 g

30.7%

Boiled Frozen Butternut Winter Squash with Salt has 39.8480572 g of Carbohydrate per 14 ounces, which is 30.7% 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

Fiber

No information available

Protein4.9 g

8.7%

Boiled Frozen Butternut Winter Squash with Salt has 4.8817839 g of Protein per 14 ounces, which is 8.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Frozen Butternut Winter Squash with Salt

Vitamin A663 μg

73.6%

RAE, retinol activity equivalents

Boiled Frozen Butternut Winter Squash with Salt has 662.81131 μg of Vitamin A per 14 ounces, which is 73.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Boiled Frozen Butternut Winter Squash with Salt has 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

12%

Riboflavin

Boiled Frozen Butternut Winter Squash with Salt has 0.15478827 mg of Vitamin B2 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.84 mg

11.5%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Butternut Winter Squash with Salt has 1.84158352 mg of Vitamin B3 per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg

12.2%

Pantothenic acid

Boiled Frozen Butternut Winter Squash with Salt has 0.61121522 mg of Vitamin B5 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Boiled Frozen Butternut Winter Squash with Salt has 0.27385617 mg of Vitamin B6 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Boiled Frozen Butternut Winter Squash with Salt has 63.50288 μg of Vitamin B9 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Frozen Butternut Winter Squash with Salt 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 C14 mg

15.4%

Ascorbic acid

Boiled Frozen Butternut Winter Squash with Salt has 13.891255 mg of Vitamin C per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Frozen Butternut Winter Squash with Salt 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

Boiled Frozen Butternut Winter Squash with Salt

Calcium75.4 mg

7.54%

Boiled Frozen Butternut Winter Squash with Salt has 75.40967 mg of Calcium per 14 ounces, which is 7.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

16%

Boiled Frozen Butternut Winter Squash with Salt has 0.14288148 mg of Copper per 14 ounces, which is 16% 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

Iron2.3 mg

28.8%

Boiled Frozen Butternut Winter Squash with Salt has 2.3019794 mg of Iron per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Boiled Frozen Butternut Winter Squash with Salt has 35.72037 mg of Magnesium per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.69 mg

30%

Boiled Frozen Butternut Winter Squash with Salt has 0.68662489 mg of Manganese per 14 ounces, which is 30% 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

Phosphorus55.6 mg

7.94%

Boiled Frozen Butternut Winter Squash with Salt has 55.56502 mg of Phosphorus per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium528 mg

15.5%

Boiled Frozen Butternut Winter Squash with Salt has 527.86769 mg of Potassium per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Boiled Frozen Butternut Winter Squash with Salt has 1.984465 μg of Selenium per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium945 mg

63%

Boiled Frozen Butternut Winter Squash with Salt has 944.60534 mg of Sodium per 14 ounces, which is 63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Boiled Frozen Butternut Winter Squash with Salt has 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water348 g

9.4%

Boiled Frozen Butternut Winter Squash with Salt has 348.472054 g of Water per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Frozen Butternut Winter Squash with Salt:

14 ounces of Boiled Frozen Butternut Winter Squash with Salt is an excellent source of Vitamin A and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Frozen Butternut Winter Squash with Salt:

14 ounces of Boiled Frozen Butternut Winter Squash with Salt is an excellent source of Iron, Manganese and Sodium.
It has a good amount of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has some Selenium and Zinc.

Macronutrients in 14 ounces of Boiled Frozen Butternut Winter Squash with Salt:

14 ounces of Boiled Frozen Butternut Winter Squash with Salt is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Boiled Frozen Butternut Winter Squash with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Frozen Butternut Winter Squash with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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