Nutrients in 300 calories of Baked Butternut Winter Squash

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

Weight per 300 Calories

Baked Butternut Winter Squash

750g

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

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Baked Butternut Winter Squash

Energy300 kcal

10.3%

Baked Butternut 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

Fat0.68 g

0.7%

Baked Butternut Winter Squash has 0.675 g of Fat per 300 calories, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Baked Butternut Winter Squash has 0.1425 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.3%

Baked Butternut Winter Squash has 0.18 g of Omega 3 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.62%

Baked Butternut Winter Squash has 0.105 g of Omega 6 per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Butternut 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

Carbohydrate78.7 g

60.5%

Baked Butternut Winter Squash has 78.675 g of Carbohydrate per 300 calories, which is 60.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.8 g

20.4%

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

Baked Butternut Winter Squash has 14.775 g of Sugars per 300 calories, which is 20.4% 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

Fiber24 g

63%

Baked Butternut Winter Squash has 24 g of Fiber per 300 calories, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.75 g

12%

Baked Butternut Winter Squash has 6.75 g of Protein per 300 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Baked Butternut Winter Squash

Vitamin A4185 μg

465%

RAE, retinol activity equivalents

Baked Butternut Winter Squash has 4185 μg of Vitamin A per 300 calories, which is 465% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.54 mg

45%

Thiamine

Baked Butternut Winter Squash has 0.54 mg of Vitamin B1 per 300 calories, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.13 mg

9.8%

Riboflavin

Baked Butternut Winter Squash has 0.1275 mg of Vitamin B2 per 300 calories, which is 9.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B37.27 mg

45.4%

Niacin, nicotinic acid, niacinamide

Baked Butternut Winter Squash has 7.2675 mg of Vitamin B3 per 300 calories, which is 45.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B52.7 mg

54%

Pantothenic acid

Baked Butternut Winter Squash has 2.6925 mg of Vitamin B5 per 300 calories, which is 54% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.93 mg

71.5%

Pyridoxine

Baked Butternut Winter Squash has 0.93 mg of Vitamin B6 per 300 calories, which is 71.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.6%

Folates and Folic Acid

Baked Butternut Winter Squash has 142.5 μg of Vitamin B9 per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Butternut 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 C113 mg

126%

Ascorbic acid

Baked Butternut Winter Squash has 113.25 mg of Vitamin C per 300 calories, which is 126% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Butternut 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 E9.68 mg

64.5%

Tocopherols and Tocotrienols

Baked Butternut Winter Squash has 9.675 mg of Vitamin E per 300 calories, which is 64.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.5 μg

6.25%

Phytomenadione or phylloquinone

Baked Butternut Winter Squash has 7.5 μg of Vitamin K per 300 calories, which is 6.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash

Calcium308 mg

30.8%

Baked Butternut Winter Squash has 307.5 mg of Calcium per 300 calories, which is 30.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54%

Baked Butternut 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

Iron4.5 mg

56.3%

Baked Butternut Winter Squash has 4.5 mg of Iron per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium218 mg

51.8%

Baked Butternut Winter Squash has 217.5 mg of Magnesium per 300 calories, which is 51.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56%

Baked Butternut Winter Squash has 1.29 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

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus203 mg

29%

Baked Butternut Winter Squash has 202.5 mg of Phosphorus per 300 calories, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2130 mg

62.6%

Baked Butternut Winter Squash has 2130 mg of Potassium per 300 calories, which is 62.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.75 μg

6.8%

Baked Butternut 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

Sodium30 mg

Baked Butternut Winter Squash has 30 mg of Sodium per 300 calories, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.98 mg

8.86%

Baked Butternut 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

Water659 g

17.8%

Baked Butternut Winter Squash has 658.5 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 Baked Butternut Winter Squash:

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

Minerals in 300 calories of Baked Butternut Winter Squash:

300 calories of Baked Butternut 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 Butternut Winter Squash:

300 calories of Baked Butternut Winter Squash is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Baked Butternut Winter Squash with:

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

Food Info

Nutrients in 300 calories of Baked Butternut Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked Butternut Winter Squash with: