Food Info

Menu
Select from foods

Nutrients in 300 calories of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Weight per 300 Calories

Mashed Acorn Winter Squash
882g

Boiled and Mashed Acorn Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
2%
91%
300 kcal ▼

Macro Nutrients

Mashed Acorn Winter Squash
Energy300 kcal
10.3%
Boiled and Mashed 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
Fat0.71 g
0.73%
Boiled and Mashed Acorn Winter Squash has 0.70588235294118 g of Fat per 300 calories, which is 0.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.15 g
0.47%
Boiled and Mashed Acorn Winter Squash has 0.15 g of Saturated Fat per 300 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
12%
Boiled and Mashed Acorn Winter Squash has 0.19411764705882 g of Omega 3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.67%
Boiled and Mashed Acorn Winter Squash has 0.11470588235294 g of Omega 6 per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Mashed 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
Carbohydrate77.6 g
59.7%
Boiled and Mashed Acorn Winter Squash has 77.558823529412 g of Carbohydrate per 300 calories, which is 59.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber23 g
60.4%
Boiled and Mashed Acorn Winter Squash has 22.941176470588 g of Fiber per 300 calories, which is 60.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.9 g
10.6%
Boiled and Mashed Acorn Winter Squash has 5.9117647058824 g of Protein per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Mashed Acorn Winter Squash
Vitamin A362 μg
40%
RAE, retinol activity equivalents
Boiled and Mashed Acorn Winter Squash has 361.76470588235 μg of Vitamin A per 300 calories, which is 40% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.88 mg
73.5%
Thiamine
Boiled and Mashed Acorn Winter Squash has 0.88235294117647 mg of Vitamin B1 per 300 calories, which is 73.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.071 mg
5.43%
Riboflavin
Boiled and Mashed Acorn Winter Squash has 0.070588235294118 mg of Vitamin B2 per 300 calories, which is 5.43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B34.7 mg
29.3%
Niacin, nicotinic acid, niacinamide
Boiled and Mashed Acorn Winter Squash has 4.6852941176471 mg of Vitamin B3 per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.67 mg
53.5%
Pantothenic acid
Boiled and Mashed Acorn Winter Squash has 2.6735294117647 mg of Vitamin B5 per 300 calories, which is 53.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.03 mg
79.4%
Pyridoxine
Boiled and Mashed Acorn Winter Squash has 1.0323529411765 mg of Vitamin B6 per 300 calories, which is 79.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B997 μg
24.3%
Folates and Folic Acid
Boiled and Mashed Acorn Winter Squash has 97.058823529412 μg of Vitamin B9 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Mashed 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
Buy Vegan Vitamin B12
Vitamin C57.4 mg
63.7%
Ascorbic acid
Boiled and Mashed Acorn Winter Squash has 57.352941176471 mg of Vitamin C per 300 calories, which is 63.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Mashed 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
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Mashed Acorn Winter Squash
Calcium229 mg
23%
Boiled and Mashed Acorn Winter Squash has 229.41176470588 mg of Calcium per 300 calories, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.46 mg
51%
Boiled and Mashed Acorn Winter Squash has 0.45882352941176 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
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.94 mg
61.8%
Boiled and Mashed Acorn Winter Squash has 4.9411764705882 mg of Iron per 300 calories, which is 61.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium229 mg
54.6%
Boiled and Mashed Acorn Winter Squash has 229.41176470588 mg of Magnesium per 300 calories, which is 54.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
56%
Boiled and Mashed Acorn Winter Squash has 1.2882352941176 mg of Manganese per 300 calories, which is 56% 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
Phosphorus238 mg
34%
Boiled and Mashed Acorn Winter Squash has 238.23529411765 mg of Phosphorus per 300 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2321 mg
68.3%
Boiled and Mashed Acorn Winter Squash has 2320.5882352941 mg of Potassium per 300 calories, which is 68.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.53 μg
6.4%
Boiled and Mashed Acorn Winter Squash has 3.5294117647059 μg of Selenium per 300 calories, which is 6.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium26.5 mg
1.76%
Boiled and Mashed Acorn Winter Squash has 26.470588235294 mg of Sodium per 300 calories, which is 1.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.97 mg
8.82%
Boiled and Mashed Acorn Winter Squash has 0.97058823529412 mg of Zinc per 300 calories, which is 8.82% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water791 g
21.4%
Boiled and Mashed Acorn Winter Squash has 791.47058823529 g of Water per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Mashed Acorn Winter Squash:
Minerals in 300 calories of Boiled and Mashed Acorn Winter Squash:
Macronutrients in 300 calories of Boiled and Mashed Acorn Winter Squash:



Compare Boiled and Mashed Acorn Winter Squash with: