Nutrients in 1 pound of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Macros Ratio

Protein Fat Carbs

17%

74%

1 lb ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy136 kcal

4.7%

Boiled and Mashed Hubbard Winter Squash has 136.0776 kcal of Energy per 1 pound, which is 4.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.68 g

1.73%

Boiled and Mashed Hubbard Winter Squash has 1.6782904 g of Fat per 1 pound, which is 1.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.08%

Boiled and Mashed Hubbard Winter Squash has 0.34472992 g of Saturated Fat per 1 pound, which is 1.08% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.5%

Boiled and Mashed Hubbard Winter Squash has 0.43998424 g of Omega 3 per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.26 g

1.55%

Boiled and Mashed Hubbard Winter Squash has 0.26308336 g of Omega 6 per 1 pound, which is 1.55% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate29.3 g

22.5%

Boiled and Mashed Hubbard Winter Squash has 29.3020432 g of Carbohydrate per 1 pound, which is 22.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.3 g

18.3%

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

Boiled and Mashed Hubbard Winter Squash has 13.2902456 g of Sugars per 1 pound, which is 18.3% 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

Fiber13 g

34.6%

Boiled and Mashed Hubbard Winter Squash has 13.154168 g of Fiber per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.7 g

12%

Boiled and Mashed Hubbard Winter Squash has 6.7131616 g of Protein per 1 pound, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A907 μg

101%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 907.184 μg of Vitamin A per 1 pound, which is 101% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.19050864 mg of Vitamin B1 per 1 pound, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.77%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.12700576 mg of Vitamin B2 per 1 pound, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.47%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 1.51499728 mg of Vitamin B3 per 1 pound, which is 9.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 1.34716824 mg of Vitamin B5 per 1 pound, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg

36%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 0.46719976 mg of Vitamin B6 per 1 pound, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.4 μg

11.3%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 45.3592 μg of Vitamin B9 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 Hubbard 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 Hubbard 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 E0.54 mg

3.63%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 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 K4.54 μg

3.78%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard 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

Mashed Hubbard Winter Squash

Calcium45.4 mg

4.54%

Boiled and Mashed Hubbard Winter Squash has 45.3592 mg of Calcium per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.7%

Boiled and Mashed Hubbard Winter Squash has 0.21318824 mg of Copper per 1 pound, which is 23.7% 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

Iron1.27 mg

16%

Boiled and Mashed Hubbard Winter Squash has 1.2700576 mg of Iron per 1 pound, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium59 mg

14%

Boiled and Mashed Hubbard Winter Squash has 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

Manganese0.57 mg

25%

Boiled and Mashed Hubbard Winter Squash has 0.57152592 mg of Manganese per 1 pound, which is 25% 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

Phosphorus63.5 mg

9.07%

Boiled and Mashed Hubbard Winter Squash has 63.50288 mg of Phosphorus per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium971 mg

28.5%

Boiled and Mashed Hubbard Winter Squash has 970.68688 mg of Potassium per 1 pound, which is 28.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.36 μg

2.47%

Boiled and Mashed Hubbard Winter Squash has 1.360776 μg of Selenium per 1 pound, which is 2.47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22.7 mg

1.5%

Boiled and Mashed Hubbard Winter Squash has 22.6796 mg of Sodium per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.45 mg

4.12%

Boiled and Mashed Hubbard Winter Squash has 0.453592 mg of Zinc per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water413 g

11%

Boiled and Mashed Hubbard Winter Squash has 413.222312 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 Hubbard Winter Squash:

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

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

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

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

1 pound of Mashed Hubbard Winter Squash is an excellent source of Omega 3, Carbohydrate and Fiber.
It has a good amount of Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 1 pound of Mashed Hubbard Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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