Nutrients in 300 calories of Baked Winter Squash

Baked All Varieties Winter Squash.

Weight per 300 Calories

Baked Winter Squash

811g

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

Macros Ratio

Protein Fat Carbs

85%

300 kcal ▼

Macro Nutrients

Baked Winter Squash

Energy300 kcal

10.3%

Baked All Varieties Winter Squash have 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

Fat2.84 g

2.93%

Baked All Varieties Winter Squash have 2.8378378378378 g of Fat per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.58 g

1.82%

Baked All Varieties Winter Squash have 0.58378378378378 g of Saturated Fat per 300 calories, which is 1.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.75 g

46.6%

Baked All Varieties Winter Squash have 0.74594594594595 g of Omega 3 per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.62%

Baked All Varieties Winter Squash have 0.44594594594595 g of Omega 6 per 300 calories, which is 2.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate71.8 g

55%

Baked All Varieties Winter Squash have 71.756756756757 g of Carbohydrate per 300 calories, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26.8 g

37%

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

Baked All Varieties Winter Squash have 26.756756756757 g of Sugars per 300 calories, which is 37% 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

Fiber22.7 g

59.7%

Baked All Varieties Winter Squash have 22.702702702703 g of Fiber per 300 calories, which is 59.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.2 g

13%

Baked All Varieties Winter Squash have 7.2162162162162 g of Protein per 300 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Winter Squash

Vitamin A2116 μg

235%

RAE, retinol activity equivalents

Baked All Varieties Winter Squash have 2116.2162162162 μg of Vitamin A per 300 calories, which is 235% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Baked All Varieties Winter Squash have 0.12972972972973 mg of Vitamin B1 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg

41.8%

Riboflavin

Baked All Varieties Winter Squash have 0.54324324324324 mg of Vitamin B2 per 300 calories, which is 41.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Baked All Varieties Winter Squash have 4.0135135135135 mg of Vitamin B3 per 300 calories, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Baked All Varieties Winter Squash have 1.8972972972973 mg of Vitamin B5 per 300 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg

100%

Pyridoxine

Baked All Varieties Winter Squash have 1.3054054054054 mg of Vitamin B6 per 300 calories, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9162 μg

40.5%

Folates and Folic Acid

Baked All Varieties Winter Squash have 162.16216216216 μg of Vitamin B9 per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked All Varieties Winter Squash have 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 C78 mg

86.5%

Ascorbic acid

Baked All Varieties Winter Squash have 77.837837837838 mg of Vitamin C per 300 calories, which is 86.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked All Varieties Winter Squash have 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 E0.97 mg

6.5%

Tocopherols and Tocotrienols

Baked All Varieties Winter Squash have 0.97297297297297 mg of Vitamin E per 300 calories, which is 6.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K35.7 μg

29.7%

Phytomenadione or phylloquinone

Baked All Varieties Winter Squash have 35.675675675676 μg of Vitamin K per 300 calories, which is 29.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Winter Squash

Calcium178 mg

18%

Baked All Varieties Winter Squash have 178.37837837838 mg of Calcium per 300 calories, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

74%

Baked All Varieties Winter Squash have 0.66486486486486 mg of Copper per 300 calories, which is 74% 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

Iron3.57 mg

44.6%

Baked All Varieties Winter Squash have 3.5675675675676 mg of Iron per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium105 mg

25%

Baked All Varieties Winter Squash have 105.40540540541 mg of Magnesium per 300 calories, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

66%

Baked All Varieties Winter Squash have 1.5162162162162 mg of Manganese per 300 calories, which is 66% 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

Phosphorus154 mg

22%

Baked All Varieties Winter Squash have 154.05405405405 mg of Phosphorus per 300 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1954 mg

57.5%

Baked All Varieties Winter Squash have 1954.0540540541 mg of Potassium per 300 calories, which is 57.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.24 μg

5.9%

Baked All Varieties Winter Squash have 3.2432432432432 μg of Selenium per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.1 mg

0.54%

Baked All Varieties Winter Squash have 8.1081081081081 mg of Sodium per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.8 mg

16.2%

Baked All Varieties Winter Squash have 1.7837837837838 mg of Zinc per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water723 g

19.5%

Baked All Varieties Winter Squash have 723.32432432432 g of Water per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Baked All Varieties Winter Squash:

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

Minerals in 300 calories of Baked All Varieties Winter Squash:

300 calories of Baked Winter Squash is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 300 calories of Baked All Varieties Winter Squash:

300 calories of Baked Winter Squash is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Baked All Varieties Winter Squash with:

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

Food Info

Nutrients in 300 calories of Baked Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked All Varieties Winter Squash with: