Nutrients in 300 calories of Baked Acorn Winter Squash

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

Weight per 300 Calories

Baked Acorn Winter Squash

536g

Baked Acorn Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Baked Acorn Winter Squash

Energy300 kcal

10.3%

Baked Acorn Winter Squash has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.77%

Baked Acorn Winter Squash has 0.75 g of Fat per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.49%

Baked Acorn Winter Squash has 0.15535714285714 g of Saturated Fat per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.4%

Baked Acorn Winter Squash has 0.19821428571429 g of Omega 3 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.69%

Baked Acorn Winter Squash has 0.11785714285714 g of Omega 6 per 300 calories, which is 0.69% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Acorn Winter Squash has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate78 g

60%

Baked Acorn Winter Squash has 78.107142857143 g of Carbohydrate per 300 calories, which is 60% 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

Fiber23.6 g

62%

Baked Acorn Winter Squash has 23.571428571429 g of Fiber per 300 calories, which is 62% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Baked Acorn Winter Squash has 6 g of Protein per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash

Vitamin A113 μg

12.5%

RAE, retinol activity equivalents

Baked Acorn Winter Squash has 112.5 μg of Vitamin A per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.89 mg

74.6%

Thiamine

Baked Acorn Winter Squash has 0.89464285714286 mg of Vitamin B1 per 300 calories, which is 74.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.07 mg

5.36%

Riboflavin

Baked Acorn Winter Squash has 0.069642857142857 mg of Vitamin B2 per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.7 mg

29.5%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash has 4.7196428571429 mg of Vitamin B3 per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.7 mg

54%

Pantothenic acid

Baked Acorn Winter Squash has 2.7 mg of Vitamin B5 per 300 calories, which is 54% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.04 mg

80%

Pyridoxine

Baked Acorn Winter Squash has 1.0392857142857 mg of Vitamin B6 per 300 calories, which is 80% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9102 μg

25.4%

Folates and Folic Acid

Baked Acorn Winter Squash has 101.78571428571 μg of Vitamin B9 per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Acorn Winter Squash has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C58 mg

64.3%

Ascorbic acid

Baked Acorn Winter Squash has 57.857142857143 mg of Vitamin C per 300 calories, which is 64.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Acorn Winter Squash has 0 IU of Vitamin D per 300 calories, 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

Baked Acorn Winter Squash

Calcium236 mg

23.6%

Baked Acorn Winter Squash has 235.71428571429 mg of Calcium per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Baked Acorn Winter Squash has 0.46071428571429 mg of Copper per 300 calories, which is 51% 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

Iron5 mg

62.3%

Baked Acorn Winter Squash has 4.9821428571429 mg of Iron per 300 calories, which is 62.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium230 mg

55%

Baked Acorn Winter Squash has 230.35714285714 mg of Magnesium per 300 calories, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.4%

Baked Acorn Winter Squash has 1.2964285714286 mg of Manganese per 300 calories, which is 56.4% 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

Phosphorus241 mg

34.4%

Baked Acorn Winter Squash has 241.07142857143 mg of Phosphorus per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2341 mg

69%

Baked Acorn Winter Squash has 2341.0714285714 mg of Potassium per 300 calories, which is 69% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.75 μg

6.8%

Baked Acorn Winter Squash has 3.75 μg of Selenium per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium21.4 mg

1.43%

Baked Acorn Winter Squash has 21.428571428571 mg of Sodium per 300 calories, which is 1.43% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.28%

Baked Acorn Winter Squash has 0.91071428571429 mg of Zinc per 300 calories, which is 8.28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water444 g

12%

Baked Acorn Winter Squash has 444.10714285714 g of Water per 300 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Baked Acorn Winter Squash:

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

Minerals in 300 calories of Baked Acorn Winter Squash:

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

Macronutrients in 300 calories of Baked Acorn Winter Squash:

300 calories of Baked Acorn Winter Squash is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3 and Protein.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Baked Acorn Winter Squash with:

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

Food Info

Nutrients in 300 calories of Baked Acorn Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked Acorn Winter Squash with: