Nutrients in 1 kilogram of Acorn Winter Squash

Raw Acorn Winter Squash (Cucurbita maxima).

Macros Ratio

Protein Fat Carbs

91%

1 kg ▼

Macro Nutrients

Acorn Winter Squash

Energy400 kcal

13.8%

Raw Acorn Winter Squash has 400 kcal of Energy per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Acorn Winter Squash has 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.66%

Raw Acorn Winter Squash has 0.21 g of Saturated Fat per 1 kilogram, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.3%

Raw Acorn Winter Squash has 0.26 g of Omega 3 per 1 kilogram, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.94%

Raw Acorn Winter Squash has 0.16 g of Omega 6 per 1 kilogram, which is 0.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate104 g

80%

Raw Acorn Winter Squash has 104.2 g of Carbohydrate per 1 kilogram, which is 80% 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

Fiber15 g

39.5%

Raw Acorn Winter Squash has 15 g of Fiber per 1 kilogram, which is 39.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8 g

14.3%

Raw Acorn Winter Squash has 8 g of Protein per 1 kilogram, which is 14.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Acorn Winter Squash

Vitamin A180 μg

20%

RAE, retinol activity equivalents

Raw Acorn Winter Squash has 180 μg of Vitamin A per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg

117%

Thiamine

Raw Acorn Winter Squash has 1.4 mg of Vitamin B1 per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.7%

Riboflavin

Raw Acorn Winter Squash has 0.1 mg of Vitamin B2 per 1 kilogram, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37 mg

43.8%

Niacin, nicotinic acid, niacinamide

Raw Acorn Winter Squash has 7 mg of Vitamin B3 per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54 mg

80%

Pantothenic acid

Raw Acorn Winter Squash has 4 mg of Vitamin B5 per 1 kilogram, which is 80% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.54 mg

118%

Pyridoxine

Raw Acorn Winter Squash has 1.54 mg of Vitamin B6 per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9170 μg

42.5%

Folates and Folic Acid

Raw Acorn Winter Squash has 170 μg of Vitamin B9 per 1 kilogram, which is 42.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C110 mg

122%

Ascorbic acid

Raw Acorn Winter Squash has 110 mg of Vitamin C per 1 kilogram, which is 122% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Acorn Winter Squash

Calcium330 mg

33%

Raw Acorn Winter Squash has 330 mg of Calcium per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72.2%

Raw Acorn Winter Squash has 0.65 mg of Copper per 1 kilogram, which is 72.2% 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

Iron7 mg

87.5%

Raw Acorn Winter Squash has 7 mg of Iron per 1 kilogram, which is 87.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium320 mg

76%

Raw Acorn Winter Squash has 320 mg of Magnesium per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.67 mg

72.6%

Raw Acorn Winter Squash has 1.67 mg of Manganese per 1 kilogram, which is 72.6% 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

Phosphorus360 mg

51.4%

Raw Acorn Winter Squash has 360 mg of Phosphorus per 1 kilogram, which is 51.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3470 mg

102%

Raw Acorn Winter Squash has 3470 mg of Potassium per 1 kilogram, which is 102% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Raw Acorn Winter Squash has 5 μg of Selenium per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw 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

Zinc1.3 mg

12%

Raw Acorn Winter Squash has 1.3 mg of Zinc per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water878 g

23.7%

Raw Acorn Winter Squash has 877.8 g of Water per 1 kilogram, which is 23.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Acorn Winter Squash:

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

Minerals in 1 kilogram of Raw Acorn Winter Squash:

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

Macronutrients in 1 kilogram of Raw Acorn Winter Squash:

1 kilogram of Acorn Winter Squash has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also 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 Raw Acorn Winter Squash with:

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

Food Info

Nutrients in 1 kilogram of Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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