Nutrients in 300 calories of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Weight per 300 Calories

Mashed Hubbard Winter Squash

1000g

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

Macros Ratio

Protein Fat Carbs

17%

74%

300 kcal ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy300 kcal

10.3%

Boiled and Mashed Hubbard 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

Fat3.7 g

3.8%

Boiled and Mashed Hubbard Winter Squash has 3.7 g of Fat per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.76 g

2.38%

Boiled and Mashed Hubbard Winter Squash has 0.76 g of Saturated Fat per 300 calories, which is 2.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.97 g

60.6%

Boiled and Mashed Hubbard Winter Squash has 0.97 g of Omega 3 per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.4%

Boiled and Mashed Hubbard Winter Squash has 0.58 g of Omega 6 per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate64.6 g

49.7%

Boiled and Mashed Hubbard Winter Squash has 64.6 g of Carbohydrate per 300 calories, which is 49.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars29.3 g

40.4%

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

Boiled and Mashed Hubbard Winter Squash has 29.3 g of Sugars per 300 calories, which is 40.4% 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

Fiber29 g

76.3%

Boiled and Mashed Hubbard Winter Squash has 29 g of Fiber per 300 calories, which is 76.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.4%

Boiled and Mashed Hubbard Winter Squash has 14.8 g of Protein per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A2000 μg

222%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 2000 μg of Vitamin A per 300 calories, which is 222% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.42 mg of Vitamin B1 per 300 calories, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.5%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.28 mg of Vitamin B2 per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.34 mg

21%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 3.34 mg of Vitamin B3 per 300 calories, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.97 mg

59.4%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 2.97 mg of Vitamin B5 per 300 calories, which is 59.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.03 mg

79.2%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 1.03 mg of Vitamin B6 per 300 calories, which is 79.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9100 μg

25%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 100 μg of Vitamin B9 per 300 calories, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 C65 mg

72.2%

Ascorbic acid

Boiled and Mashed Hubbard Winter Squash has 65 mg of Vitamin C per 300 calories, which is 72.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed Hubbard 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 E1.2 mg

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 1.2 mg of Vitamin E per 300 calories, which is 8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10 μg

8.33%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 10 μg of Vitamin K per 300 calories, which is 8.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium100 mg

10%

Boiled and Mashed Hubbard Winter Squash has 100 mg of Calcium per 300 calories, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.2%

Boiled and Mashed Hubbard Winter Squash has 0.47 mg of Copper per 300 calories, which is 52.2% 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

Iron2.8 mg

35%

Boiled and Mashed Hubbard Winter Squash has 2.8 mg of Iron per 300 calories, which is 35% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium130 mg

31%

Boiled and Mashed Hubbard Winter Squash has 130 mg of Magnesium per 300 calories, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.26 mg

54.8%

Boiled and Mashed Hubbard Winter Squash has 1.26 mg of Manganese per 300 calories, which is 54.8% 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

Phosphorus140 mg

20%

Boiled and Mashed Hubbard Winter Squash has 140 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2140 mg

63%

Boiled and Mashed Hubbard Winter Squash has 2140 mg of Potassium per 300 calories, which is 63% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Boiled and Mashed Hubbard Winter Squash has 3 μg of Selenium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Boiled and Mashed Hubbard Winter Squash has 50 mg of Sodium per 300 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Boiled and Mashed Hubbard Winter Squash has 1 mg of Zinc per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water911 g

24.6%

Boiled and Mashed Hubbard Winter Squash has 911 g of Water per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Mashed Hubbard Winter Squash:

300 calories of Mashed Hubbard Winter Squash has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
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 Boiled and Mashed Hubbard Winter Squash:

300 calories of Mashed Hubbard Winter Squash is an excellent source of Copper, Iron, Magnesium, Manganese and Potassium.
It has a good amount of Calcium, Phosphorus and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 300 calories of Boiled and Mashed Hubbard Winter Squash:

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

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 300 calories of Mashed Hubbard Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Mashed Hubbard Winter Squash with: