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Nutrients in 1 pound of Baked Winter Squash

Baked All Varieties Winter Squash.

Macros Ratio

Protein Fat Carbs
8%
7%
85%
1 lb ▼

Macro Nutrients

Baked Winter Squash
Energy168 kcal
5.8%
Baked All Varieties Winter Squash have 167.82904 kcal of Energy per 1 pound, which is 5.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.6 g
1.64%
Baked All Varieties Winter Squash have 1.587572 g of Fat per 1 pound, which is 1.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.33 g
1.02%
Baked All Varieties Winter Squash have 0.32658624 g of Saturated Fat per 1 pound, which is 1.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.42 g
26%
Baked All Varieties Winter Squash have 0.41730464 g of Omega 3 per 1 pound, which is 26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.25 g
1.47%
Baked All Varieties Winter Squash have 0.2494756 g of Omega 6 per 1 pound, which is 1.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked All Varieties Winter Squash have 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
31%
Baked All Varieties Winter Squash have 40.142892 g of Carbohydrate per 1 pound, which is 31% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars15 g
20.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked All Varieties Winter Squash have 14.968536 g of Sugars per 1 pound, which is 20.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber12.7 g
33.4%
Baked All Varieties Winter Squash have 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.04 g
7.2%
Baked All Varieties Winter Squash have 4.0369688 g of Protein per 1 pound, which is 7.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Winter Squash
Vitamin A1184 μg
132%
RAE, retinol activity equivalents
Baked All Varieties Winter Squash have 1183.87512 μg of Vitamin A per 1 pound, which is 132% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.073 mg
6.05%
Thiamine
Baked All Varieties Winter Squash have 0.07257472 mg of Vitamin B1 per 1 pound, which is 6.05% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23.4%
Riboflavin
Baked All Varieties Winter Squash have 0.30390664 mg of Vitamin B2 per 1 pound, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.25 mg
14%
Niacin, nicotinic acid, niacinamide
Baked All Varieties Winter Squash have 2.2452804 mg of Vitamin B3 per 1 pound, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.06 mg
21.2%
Pantothenic acid
Baked All Varieties Winter Squash have 1.06140528 mg of Vitamin B5 per 1 pound, which is 21.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.73 mg
56%
Pyridoxine
Baked All Varieties Winter Squash have 0.73028312 mg of Vitamin B6 per 1 pound, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B991 μg
22.7%
Folates and Folic Acid
Baked All Varieties Winter Squash have 90.7184 μg of Vitamin B9 per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked All Varieties Winter Squash have 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 C43.5 mg
48.4%
Ascorbic acid
Baked All Varieties Winter Squash have 43.544832 mg of Vitamin C per 1 pound, which is 48.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked All Varieties Winter Squash have 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 E0.54 mg
3.63%
Tocopherols and Tocotrienols
Baked All Varieties Winter Squash have 0.5443104 mg of Vitamin E per 1 pound, which is 3.63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K20 μg
16.6%
Phytomenadione or phylloquinone
Baked All Varieties Winter Squash have 19.958048 μg of Vitamin K per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Winter Squash
Calcium100 mg
9.98%
Baked All Varieties Winter Squash have 99.79024 mg of Calcium per 1 pound, which is 9.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.37 mg
41.3%
Baked All Varieties Winter Squash have 0.37194544 mg of Copper per 1 pound, which is 41.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2 mg
25%
Baked All Varieties Winter Squash have 1.9958048 mg of Iron per 1 pound, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59 mg
14%
Baked All Varieties Winter Squash have 58.96696 mg of Magnesium per 1 pound, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.85 mg
37%
Baked All Varieties Winter Squash have 0.84821704 mg of Manganese per 1 pound, which is 37% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus86 mg
12.3%
Baked All Varieties Winter Squash have 86.18248 mg of Phosphorus per 1 pound, which is 12.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1093 mg
32%
Baked All Varieties Winter Squash have 1093.15672 mg of Potassium per 1 pound, which is 32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.3%
Baked All Varieties Winter Squash have 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
Sodium4.54 mg
0.3%
Baked All Varieties Winter Squash have 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.07%
Baked All Varieties Winter Squash have 0.9979024 mg of Zinc per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water405 g
11%
Baked All Varieties Winter Squash have 404.6494232 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 Baked All Varieties Winter Squash:
Minerals in 1 pound of Baked All Varieties Winter Squash:
Macronutrients in 1 pound of Baked All Varieties Winter Squash:



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