Nutrients in 1 pound of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs

91%

1 lb ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy154 kcal

5.3%

Boiled and Mashed Acorn Winter Squash has 154.22128 kcal of Energy per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.36 g

0.37%

Boiled and Mashed Acorn Winter Squash has 0.3628736 g of Fat per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.077 g

0.24%

Boiled and Mashed Acorn Winter Squash has 0.07711064 g of Saturated Fat per 1 pound, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.24%

Boiled and Mashed Acorn Winter Squash has 0.09979024 g of Omega 3 per 1 pound, which is 6.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.059 g

0.35%

Boiled and Mashed Acorn Winter Squash has 0.05896696 g of Omega 6 per 1 pound, which is 0.35% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40 g

30.7%

Boiled and Mashed Acorn Winter Squash has 39.8707368 g of Carbohydrate per 1 pound, which is 30.7% 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

Fiber11.8 g

31%

Boiled and Mashed Acorn Winter Squash has 11.793392 g of Fiber per 1 pound, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.04 g

5.43%

Boiled and Mashed Acorn Winter Squash has 3.0390664 g of Protein per 1 pound, which is 5.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A186 μg

20.7%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 185.97272 μg of Vitamin A per 1 pound, which is 20.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg

37.8%

Thiamine

Boiled and Mashed Acorn Winter Squash has 0.453592 mg of Vitamin B1 per 1 pound, which is 37.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.036 mg

2.8%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.03628736 mg of Vitamin B2 per 1 pound, which is 2.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 2.40857352 mg of Vitamin B3 per 1 pound, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.37 mg

27.5%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 1.37438376 mg of Vitamin B5 per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

41%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 0.53070264 mg of Vitamin B6 per 1 pound, which is 41% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 49.89512 μg of Vitamin B9 per 1 pound, which is 12.5% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C29.5 mg

32.8%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 29.48348 mg of Vitamin C per 1 pound, which is 32.8% 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 pound, 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

Calcium118 mg

11.8%

Boiled and Mashed Acorn Winter Squash has 117.93392 mg of Calcium per 1 pound, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.2%

Boiled and Mashed Acorn Winter Squash has 0.23586784 mg of Copper per 1 pound, which is 26.2% 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

Iron2.54 mg

31.8%

Boiled and Mashed Acorn Winter Squash has 2.5401152 mg of Iron per 1 pound, which is 31.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Boiled and Mashed Acorn Winter Squash has 117.93392 mg of Magnesium per 1 pound, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.66 mg

28.8%

Boiled and Mashed Acorn Winter Squash has 0.66224432 mg of Manganese per 1 pound, which is 28.8% 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

Phosphorus122 mg

17.5%

Boiled and Mashed Acorn Winter Squash has 122.46984 mg of Phosphorus per 1 pound, which is 17.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1193 mg

35%

Boiled and Mashed Acorn Winter Squash has 1192.94696 mg of Potassium per 1 pound, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.3%

Boiled and Mashed Acorn Winter Squash has 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.6 mg

0.91%

Boiled and Mashed Acorn Winter Squash has 13.60776 mg of Sodium per 1 pound, which is 0.91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.5 mg

4.54%

Boiled and Mashed Acorn Winter Squash has 0.4989512 mg of Zinc per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water407 g

11%

Boiled and Mashed Acorn Winter Squash has 406.872024 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

1 pound of Mashed Acorn Winter Squash is an excellent source of Carbohydrate and Fiber.
It has some Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

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 pound of Mashed Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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