Nutrients in 300 calories of Acorn Winter Squash

Raw Acorn Winter Squash (Cucurbita maxima).

Weight per 300 Calories

Acorn Winter Squash

750g

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

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Acorn Winter Squash

Energy300 kcal

10.3%

Raw 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%

Raw 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%

Raw Acorn Winter Squash has 0.1575 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%

Raw Acorn Winter Squash has 0.195 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 60.12 g

0.71%

Raw Acorn Winter Squash has 0.12 g of Omega 6 per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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%

Raw Acorn Winter Squash has 78.15 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

Fiber11.3 g

29.6%

Raw Acorn Winter Squash has 11.25 g of Fiber per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Raw 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

Acorn Winter Squash

Vitamin A135 μg

15%

RAE, retinol activity equivalents

Raw Acorn Winter Squash has 135 μg of Vitamin A per 300 calories, which is 15% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.05 mg

87.5%

Thiamine

Raw Acorn Winter Squash has 1.05 mg of Vitamin B1 per 300 calories, which is 87.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.77%

Riboflavin

Raw Acorn Winter Squash has 0.075 mg of Vitamin B2 per 300 calories, which is 5.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.25 mg

33%

Niacin, nicotinic acid, niacinamide

Raw Acorn Winter Squash has 5.25 mg of Vitamin B3 per 300 calories, which is 33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53 mg

60%

Pantothenic acid

Raw Acorn Winter Squash has 3 mg of Vitamin B5 per 300 calories, which is 60% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.16 mg

89%

Pyridoxine

Raw Acorn Winter Squash has 1.155 mg of Vitamin B6 per 300 calories, which is 89% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9128 μg

32%

Folates and Folic Acid

Raw Acorn Winter Squash has 127.5 μg of Vitamin B9 per 300 calories, which is 32% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C82.5 mg

92%

Ascorbic acid

Raw Acorn Winter Squash has 82.5 mg of Vitamin C per 300 calories, which is 92% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Acorn Winter Squash

Calcium248 mg

24.8%

Raw Acorn Winter Squash has 247.5 mg of Calcium per 300 calories, which is 24.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54%

Raw Acorn Winter Squash has 0.4875 mg of Copper per 300 calories, which is 54% 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

Iron5.25 mg

65.6%

Raw Acorn Winter Squash has 5.25 mg of Iron per 300 calories, which is 65.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium240 mg

57%

Raw Acorn Winter Squash has 240 mg of Magnesium per 300 calories, which is 57% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.25 mg

54.5%

Raw Acorn Winter Squash has 1.2525 mg of Manganese per 300 calories, which is 54.5% 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

Phosphorus270 mg

38.6%

Raw Acorn Winter Squash has 270 mg of Phosphorus per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2603 mg

76.5%

Raw Acorn Winter Squash has 2602.5 mg of Potassium per 300 calories, which is 76.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.75 μg

6.8%

Raw 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

Sodium22.5 mg

1.5%

Raw Acorn Winter Squash has 22.5 mg of Sodium per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.86%

Raw Acorn Winter Squash has 0.975 mg of Zinc per 300 calories, which is 8.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water658 g

17.8%

Raw Acorn Winter Squash has 658.35 g of Water per 300 calories, which is 17.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Acorn Winter Squash:

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

Minerals in 300 calories of Raw Acorn Winter Squash:

300 calories of 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 Raw Acorn Winter Squash:

300 calories of 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 and Omega 6, it has no Saturated Fat.

Compare Raw Acorn Winter Squash with:

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

Food Info

Nutrients in 300 calories of Acorn Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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