Nutrients in 14 ounces of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Macros Ratio

Protein Fat Carbs

17%

74%

14 oz ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy119 kcal

4.1%

Boiled and Mashed Hubbard Winter Squash has 119.0679 kcal of Energy per 14 ounces, which is 4.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.47 g

1.5%

Boiled and Mashed Hubbard Winter Squash has 1.4685041 g of Fat per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.94%

Boiled and Mashed Hubbard Winter Squash has 0.30163868 g of Saturated Fat per 14 ounces, which is 0.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.38 g

24%

Boiled and Mashed Hubbard Winter Squash has 0.38498621 g of Omega 3 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.23 g

1.35%

Boiled and Mashed Hubbard Winter Squash has 0.23019794 g of Omega 6 per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate25.6 g

19.7%

Boiled and Mashed Hubbard Winter Squash has 25.6392878 g of Carbohydrate per 14 ounces, which is 19.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.6 g

16%

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

Boiled and Mashed Hubbard Winter Squash has 11.6289649 g of Sugars per 14 ounces, which is 16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber11.5 g

30.3%

Boiled and Mashed Hubbard Winter Squash has 11.509897 g of Fiber per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.87 g

10.5%

Boiled and Mashed Hubbard Winter Squash has 5.8740164 g of Protein per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A794 μg

88%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 793.786 μg of Vitamin A per 14 ounces, which is 88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.16669506 mg of Vitamin B1 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.55%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.11113004 mg of Vitamin B2 per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.33 mg

8.3%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 1.32562262 mg of Vitamin B3 per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.18 mg

23.6%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 1.17877221 mg of Vitamin B5 per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

31.4%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 0.40879979 mg of Vitamin B6 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.7 μg

9.92%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 39.6893 μg of Vitamin B9 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 Hubbard 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 Hubbard 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 E0.48 mg

3.18%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 3.96893 μg of Vitamin K per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium39.7 mg

3.97%

Boiled and Mashed Hubbard Winter Squash has 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Boiled and Mashed Hubbard Winter Squash has 0.18653971 mg of Copper per 14 ounces, which is 20.7% 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

Iron1.1 mg

14%

Boiled and Mashed Hubbard Winter Squash has 1.1113004 mg of Iron per 14 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Boiled and Mashed Hubbard Winter Squash has 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.5 mg

21.7%

Boiled and Mashed Hubbard Winter Squash has 0.50008518 mg of Manganese per 14 ounces, which is 21.7% 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 and Mashed Hubbard Winter Squash 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

Potassium849 mg

25%

Boiled and Mashed Hubbard Winter Squash has 849.35102 mg of Potassium per 14 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Boiled and Mashed Hubbard Winter Squash has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Boiled and Mashed Hubbard Winter Squash has 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Boiled and Mashed Hubbard Winter Squash has 0.396893 mg of Zinc per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water362 g

9.77%

Boiled and Mashed Hubbard Winter Squash has 361.569523 g of Water per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

14 ounces of Mashed Hubbard Winter Squash is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 14 ounces of Mashed Hubbard Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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