Nutrients in 1 kilogram of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs

91%

1 kg ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy340 kcal

11.7%

Boiled and Mashed Acorn Winter Squash has 340 kcal of Energy per 1 kilogram, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.8 g

0.82%

Boiled and Mashed Acorn Winter Squash has 0.8 g of Fat per 1 kilogram, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.53%

Boiled and Mashed Acorn Winter Squash has 0.17 g of Saturated Fat per 1 kilogram, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

13.8%

Boiled and Mashed Acorn Winter Squash has 0.22 g of Omega 3 per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Boiled and Mashed Acorn Winter Squash has 0.13 g of Omega 6 per 1 kilogram, which is 0.76% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate88 g

67.6%

Boiled and Mashed Acorn Winter Squash has 87.9 g of Carbohydrate per 1 kilogram, which is 67.6% 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

Fiber26 g

68.4%

Boiled and Mashed Acorn Winter Squash has 26 g of Fiber per 1 kilogram, which is 68.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.7 g

12%

Boiled and Mashed Acorn Winter Squash has 6.7 g of Protein per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A410 μg

45.6%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 410 μg of Vitamin A per 1 kilogram, which is 45.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

83.3%

Thiamine

Boiled and Mashed Acorn Winter Squash has 1 mg of Vitamin B1 per 1 kilogram, which is 83.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.08 mg

6.15%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.08 mg of Vitamin B2 per 1 kilogram, which is 6.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.3 mg

33%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 5.31 mg of Vitamin B3 per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.03 mg

60.6%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 3.03 mg of Vitamin B5 per 1 kilogram, which is 60.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.17 mg

90%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 1.17 mg of Vitamin B6 per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9110 μg

27.5%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 110 μg of Vitamin B9 per 1 kilogram, which is 27.5% 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 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 C65 mg

72.2%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 65 mg of Vitamin C per 1 kilogram, which is 72.2% 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 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

Mashed Acorn Winter Squash

Calcium260 mg

26%

Boiled and Mashed Acorn Winter Squash has 260 mg of Calcium per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.8%

Boiled and Mashed Acorn Winter Squash has 0.52 mg of Copper per 1 kilogram, which is 57.8% 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

Iron5.6 mg

70%

Boiled and Mashed Acorn Winter Squash has 5.6 mg of Iron per 1 kilogram, which is 70% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium260 mg

62%

Boiled and Mashed Acorn Winter Squash has 260 mg of Magnesium per 1 kilogram, which is 62% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.46 mg

63.5%

Boiled and Mashed Acorn Winter Squash has 1.46 mg of Manganese per 1 kilogram, which is 63.5% 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

Phosphorus270 mg

38.6%

Boiled and Mashed Acorn Winter Squash has 270 mg of Phosphorus per 1 kilogram, which is 38.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2630 mg

77.4%

Boiled and Mashed Acorn Winter Squash has 2630 mg of Potassium per 1 kilogram, which is 77.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Boiled and Mashed Acorn Winter Squash has 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Boiled and Mashed Acorn Winter Squash has 30 mg of Sodium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Boiled and Mashed Acorn Winter Squash has 1.1 mg of Zinc per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water897 g

24.2%

Boiled and Mashed Acorn Winter Squash has 897 g of Water per 1 kilogram, which is 24.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Mashed Acorn Winter Squash:

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

Minerals in 1 kilogram of Boiled and Mashed Acorn Winter Squash:

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

Macronutrients in 1 kilogram of Boiled and Mashed Acorn Winter Squash:

1 kilogram of Mashed Acorn Winter Squash is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3 and Protein.
While 1 kilogram of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Boiled and Mashed Acorn Winter Squash with:

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

Food Info

Nutrients in 1 kilogram of Mashed Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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