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Nutrients in 1 pound of Baked Butternut Winter Squash

Squash, winter, butternut, cooked, baked, without salt.

Macros Ratio

Protein Fat Carbs
8%
2%
90%
1 lb ▼

Macro Nutrients

Baked Butternut Winter Squash
Energy181 kcal
6.26%
Baked Butternut Winter Squash has 181.4368 kcal of Energy per 1 pound, which is 6.26% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.41 g
0.42%
Baked Butternut Winter Squash has 0.4082328 g of Fat per 1 pound, which is 0.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.086 g
0.27%
Baked Butternut Winter Squash has 0.08618248 g of Saturated Fat per 1 pound, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.8%
Baked Butternut Winter Squash has 0.10886208 g of Omega 3 per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.064 g
0.37%
Baked Butternut Winter Squash has 0.06350288 g of Omega 6 per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked Butternut 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
Carbohydrate47.6 g
36.6%
Baked Butternut Winter Squash has 47.5818008 g of Carbohydrate per 1 pound, which is 36.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.94 g
12.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Butternut Winter Squash has 8.9357624 g of Sugars per 1 pound, which is 12.3% 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
Fiber14.5 g
38%
Baked Butternut Winter Squash has 14.514944 g of Fiber per 1 pound, which is 38% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.1 g
7.3%
Baked Butternut Winter Squash has 4.082328 g of Protein per 1 pound, which is 7.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Butternut Winter Squash
Vitamin A2531 μg
281%
RAE, retinol activity equivalents
Baked Butternut Winter Squash has 2531.04336 μg of Vitamin A per 1 pound, which is 281% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg
27.2%
Thiamine
Baked Butternut Winter Squash has 0.32658624 mg of Vitamin B1 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.077 mg
5.93%
Riboflavin
Baked Butternut Winter Squash has 0.07711064 mg of Vitamin B2 per 1 pound, which is 5.93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg
27.5%
Niacin, nicotinic acid, niacinamide
Baked Butternut Winter Squash has 4.39530648 mg of Vitamin B3 per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg
32.6%
Pantothenic acid
Baked Butternut Winter Squash has 1.62839528 mg of Vitamin B5 per 1 pound, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.56 mg
43.3%
Pyridoxine
Baked Butternut Winter Squash has 0.56245408 mg of Vitamin B6 per 1 pound, which is 43.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B986 μg
21.5%
Folates and Folic Acid
Baked Butternut Winter Squash has 86.18248 μg of Vitamin B9 per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Butternut 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 C68.5 mg
76%
Ascorbic acid
Baked Butternut Winter Squash has 68.492392 mg of Vitamin C per 1 pound, which is 76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Butternut 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 E5.85 mg
39%
Tocopherols and Tocotrienols
Baked Butternut Winter Squash has 5.8513368 mg of Vitamin E per 1 pound, which is 39% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4.54 μg
3.78%
Phytomenadione or phylloquinone
Baked Butternut Winter Squash has 4.53592 μg of Vitamin K per 1 pound, which is 3.78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash
Calcium186 mg
18.6%
Baked Butternut Winter Squash has 185.97272 mg of Calcium per 1 pound, which is 18.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.29 mg
32.8%
Baked Butternut Winter Squash has 0.2948348 mg of Copper per 1 pound, which is 32.8% 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
Iron2.72 mg
34%
Baked Butternut Winter Squash has 2.721552 mg of Iron per 1 pound, which is 34% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium132 mg
31.3%
Baked Butternut Winter Squash has 131.54168 mg of Magnesium per 1 pound, which is 31.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Baked Butternut Winter Squash has 0.78017824 mg of Manganese per 1 pound, which is 34% 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
Phosphorus122 mg
17.5%
Baked Butternut 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
Potassium1288 mg
38%
Baked Butternut Winter Squash has 1288.20128 mg of Potassium per 1 pound, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.27 μg
4.12%
Baked Butternut Winter Squash has 2.26796 μg of Selenium per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18 mg
1.2%
Baked Butternut Winter Squash has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.59 mg
5.36%
Baked Butternut Winter Squash has 0.5896696 mg of Zinc per 1 pound, which is 5.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water398 g
10.8%
Baked Butternut Winter Squash has 398.253776 g of Water per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Baked Butternut Winter Squash:
Minerals in 1 pound of Baked Butternut Winter Squash:
Macronutrients in 1 pound of Baked Butternut Winter Squash:



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