Nutrients in 1 kilogram of Hubbard Winter Squash

Raw Hubbard Winter Squash (Cucurbita maxima).

Macros Ratio

Protein Fat Carbs

17%

10%

73%

1 kg ▼

Macro Nutrients

Hubbard Winter Squash

Energy400 kcal

13.8%

Raw Hubbard 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

Fat5 g

5.15%

Raw Hubbard Winter Squash has 5 g of Fat per 1 kilogram, which is 5.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.03 g

3.2%

Raw Hubbard Winter Squash has 1.03 g of Saturated Fat per 1 kilogram, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.3 g

82%

Raw Hubbard Winter Squash has 1.31 g of Omega 3 per 1 kilogram, which is 82% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.79 g

4.65%

Raw Hubbard Winter Squash has 0.79 g of Omega 6 per 1 kilogram, which is 4.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Hubbard 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

Carbohydrate87 g

67%

Raw Hubbard Winter Squash has 87 g of Carbohydrate per 1 kilogram, which is 67% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39.5 g

54.5%

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

Raw Hubbard Winter Squash has 39.5 g of Sugars per 1 kilogram, which is 54.5% 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

Fiber39 g

103%

Raw Hubbard Winter Squash has 39 g of Fiber per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.7%

Raw Hubbard Winter Squash has 20 g of Protein per 1 kilogram, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hubbard Winter Squash

Vitamin A680 μg

75.6%

RAE, retinol activity equivalents

Raw Hubbard Winter Squash has 680 μg of Vitamin A per 1 kilogram, which is 75.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.7 mg

58.3%

Thiamine

Raw Hubbard Winter Squash has 0.7 mg of Vitamin B1 per 1 kilogram, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Raw Hubbard Winter Squash has 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg

31.3%

Niacin, nicotinic acid, niacinamide

Raw Hubbard Winter Squash has 5 mg of Vitamin B3 per 1 kilogram, which is 31.3% 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 Hubbard 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 Hubbard 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 B9160 μg

40%

Folates and Folic Acid

Raw Hubbard Winter Squash has 160 μg of Vitamin B9 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Hubbard 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 Hubbard 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 Hubbard 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 E1.6 mg

10.7%

Tocopherols and Tocotrienols

Raw Hubbard Winter Squash has 1.6 mg of Vitamin E per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K13 μg

11%

Phytomenadione or phylloquinone

Raw Hubbard Winter Squash has 13 μg of Vitamin K per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hubbard Winter Squash

Calcium140 mg

14%

Raw Hubbard Winter Squash has 140 mg of Calcium per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Raw Hubbard Winter Squash has 0.64 mg of Copper per 1 kilogram, which is 71% 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

Iron4 mg

50%

Raw Hubbard Winter Squash has 4 mg of Iron per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.2%

Raw Hubbard Winter Squash has 190 mg of Magnesium per 1 kilogram, which is 45.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78%

Raw Hubbard Winter Squash has 1.79 mg of Manganese per 1 kilogram, which is 78% 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

Phosphorus210 mg

30%

Raw Hubbard Winter Squash has 210 mg of Phosphorus per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3200 mg

94%

Raw Hubbard Winter Squash has 3200 mg of Potassium per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Raw Hubbard 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

Sodium70 mg

4.67%

Raw Hubbard Winter Squash has 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.3 mg

12%

Raw Hubbard 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

Water880 g

23.8%

Raw Hubbard Winter Squash has 880 g of Water per 1 kilogram, which is 23.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Hubbard Winter Squash:

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

Minerals in 1 kilogram of Raw Hubbard Winter Squash:

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

Macronutrients in 1 kilogram of Raw Hubbard Winter Squash:

1 kilogram of Hubbard Winter Squash has outstanding amounts of Omega 3 and Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Hubbard Winter Squash with:

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

Food Info

Nutrients in 1 kilogram of Hubbard Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Hubbard Winter Squash with: