Nutrients in 300 calories of Winter Squash

Raw All Varieties Winter Squash (Cucurbita spp.).

Weight per 300 Calories

Winter Squash

882g

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

Macros Ratio

Protein Fat Carbs

10%

87%

300 kcal ▼

Macro Nutrients

Winter Squash

Energy300 kcal

10.3%

Raw 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

Fat1.15 g

1.2%

Raw All Varieties Winter Squash have 1.1470588235294 g of Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Raw All Varieties Winter Squash have 0.23823529411765 g of Saturated Fat per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.31 g

19.3%

Raw All Varieties Winter Squash have 0.30882352941176 g of Omega 3 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Raw All Varieties Winter Squash have 0.18529411764706 g of Omega 6 per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate75.8 g

58.3%

Raw All Varieties Winter Squash have 75.794117647059 g of Carbohydrate per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.4 g

26.8%

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

Raw All Varieties Winter Squash have 19.411764705882 g of Sugars per 300 calories, which is 26.8% 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

Fiber13.2 g

35%

Raw All Varieties Winter Squash have 13.235294117647 g of Fiber per 300 calories, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.4 g

15%

Raw All Varieties Winter Squash have 8.3823529411765 g of Protein per 300 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Winter Squash

Vitamin A600 μg

66.7%

RAE, retinol activity equivalents

Raw All Varieties Winter Squash have 600 μg of Vitamin A per 300 calories, which is 66.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.26 mg

22%

Thiamine

Raw All Varieties Winter Squash have 0.26470588235294 mg of Vitamin B1 per 300 calories, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.55 mg

42%

Riboflavin

Raw All Varieties Winter Squash have 0.54705882352941 mg of Vitamin B2 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.4 mg

27.6%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Winter Squash have 4.4117647058824 mg of Vitamin B3 per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.66 mg

33%

Pantothenic acid

Raw All Varieties Winter Squash have 1.6588235294118 mg of Vitamin B5 per 300 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.38 mg

106%

Pyridoxine

Raw All Varieties Winter Squash have 1.3764705882353 mg of Vitamin B6 per 300 calories, which is 106% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9212 μg

53%

Folates and Folic Acid

Raw All Varieties Winter Squash have 211.76470588235 μg of Vitamin B9 per 300 calories, which is 53% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
Buy Vegan Vitamin B12

Vitamin C109 mg

121%

Ascorbic acid

Raw All Varieties Winter Squash have 108.52941176471 mg of Vitamin C per 300 calories, which is 121% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
Buy Vegan Vitamin D

Vitamin E1.06 mg

7.06%

Tocopherols and Tocotrienols

Raw All Varieties Winter Squash have 1.0588235294118 mg of Vitamin E per 300 calories, which is 7.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.7 μg

8.1%

Phytomenadione or phylloquinone

Raw All Varieties Winter Squash have 9.7058823529412 μg of Vitamin K per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Winter Squash

Calcium247 mg

24.7%

Raw All Varieties Winter Squash have 247.05882352941 mg of Calcium per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.63 mg

69.6%

Raw All Varieties Winter Squash have 0.62647058823529 mg of Copper per 300 calories, which is 69.6% 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

Iron5.1 mg

64%

Raw All Varieties Winter Squash have 5.1176470588235 mg of Iron per 300 calories, which is 64% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium124 mg

29.4%

Raw All Varieties Winter Squash have 123.52941176471 mg of Magnesium per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.44 mg

62.5%

Raw All Varieties Winter Squash have 1.4382352941176 mg of Manganese per 300 calories, which is 62.5% 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

Phosphorus203 mg

29%

Raw All Varieties Winter Squash have 202.94117647059 mg of Phosphorus per 300 calories, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3088 mg

91%

Raw All Varieties Winter Squash have 3088.2352941176 mg of Potassium per 300 calories, which is 91% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.53 μg

6.4%

Raw All Varieties Winter Squash have 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

Sodium35.3 mg

2.35%

Raw All Varieties Winter Squash have 35.294117647059 mg of Sodium per 300 calories, which is 2.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.85 mg

17%

Raw All Varieties Winter Squash have 1.8529411764706 mg of Zinc per 300 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water792 g

21.4%

Raw All Varieties Winter Squash have 792 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 Raw All Varieties Winter Squash:

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

Minerals in 300 calories of Raw All Varieties Winter Squash:

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

Macronutrients in 300 calories of Raw All Varieties Winter Squash:

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

Compare Raw All Varieties Winter Squash with:

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

Food Info

Nutrients in 300 calories of Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Winter Squash with: