Nutrients in 1 kilogram of Baked Acorn Winter Squash

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

Macros Ratio

Protein Fat Carbs

91%

1 kg ▼

Macro Nutrients

Baked Acorn Winter Squash

Energy560 kcal

19.3%

Baked Acorn Winter Squash has 560 kcal of Energy per 1 kilogram, which is 19.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.44%

Baked Acorn Winter Squash has 1.4 g of Fat per 1 kilogram, which is 1.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Baked Acorn Winter Squash has 0.29 g of Saturated Fat per 1 kilogram, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Baked Acorn Winter Squash has 0.37 g of Omega 3 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Baked Acorn Winter Squash has 0.22 g of Omega 6 per 1 kilogram, which is 1.3% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate146 g

112%

Baked Acorn Winter Squash has 145.8 g of Carbohydrate per 1 kilogram, which is 112% 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

Fiber44 g

116%

Baked Acorn Winter Squash has 44 g of Fiber per 1 kilogram, which is 116% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

20%

Baked Acorn Winter Squash has 11.2 g of Protein per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash

Vitamin A210 μg

23.3%

RAE, retinol activity equivalents

Baked Acorn Winter Squash has 210 μg of Vitamin A per 1 kilogram, which is 23.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.67 mg

139%

Thiamine

Baked Acorn Winter Squash has 1.67 mg of Vitamin B1 per 1 kilogram, which is 139% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Baked Acorn Winter Squash has 0.13 mg of Vitamin B2 per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.8 mg

55%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash has 8.81 mg of Vitamin B3 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.04 mg

101%

Pantothenic acid

Baked Acorn Winter Squash has 5.04 mg of Vitamin B5 per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.94 mg

149%

Pyridoxine

Baked Acorn Winter Squash has 1.94 mg of Vitamin B6 per 1 kilogram, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9190 μg

47.5%

Folates and Folic Acid

Baked Acorn Winter Squash has 190 μg of Vitamin B9 per 1 kilogram, which is 47.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C108 mg

120%

Ascorbic acid

Baked Acorn Winter Squash has 108 mg of Vitamin C per 1 kilogram, which is 120% 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 1 kilogram, 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

Calcium440 mg

44%

Baked Acorn Winter Squash has 440 mg of Calcium per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.86 mg

96%

Baked Acorn Winter Squash has 0.86 mg of Copper per 1 kilogram, which is 96% 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

Iron9.3 mg

116%

Baked Acorn Winter Squash has 9.3 mg of Iron per 1 kilogram, which is 116% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium430 mg

102%

Baked Acorn Winter Squash has 430 mg of Magnesium per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.42 mg

105%

Baked Acorn Winter Squash has 2.42 mg of Manganese per 1 kilogram, which is 105% 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

Phosphorus450 mg

64.3%

Baked Acorn Winter Squash has 450 mg of Phosphorus per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4370 mg

129%

Baked Acorn Winter Squash has 4370 mg of Potassium per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Baked Acorn Winter Squash has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Baked Acorn Winter Squash has 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.7 mg

15.5%

Baked Acorn Winter Squash has 1.7 mg of Zinc per 1 kilogram, which is 15.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water829 g

22.4%

Baked Acorn Winter Squash has 829 g of Water per 1 kilogram, which is 22.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Baked Acorn Winter Squash:

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

Minerals in 1 kilogram of Baked Acorn Winter Squash:

1 kilogram of Baked Acorn Winter Squash has outstanding amounts of Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Calcium and Phosphorus.
It also has a good amount of Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 1 kilogram of Baked Acorn Winter Squash:

1 kilogram of Baked Acorn Winter Squash has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3.
It also has a good amount of Protein.
The product has trace amounts of 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 1 kilogram of Baked Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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