Nutrients in 300 calories of Spaghetti Winter Squash

Raw Spaghetti Winter Squash (Cucurbita spp.).

Weight per 300 Calories

Spaghetti Winter Squash

968g

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

Macros Ratio

Protein Fat Carbs

15%

78%

300 kcal ▼

Macro Nutrients

Spaghetti Winter Squash

Energy300 kcal

10.3%

Raw Spaghetti 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

Fat5.5 g

5.7%

Raw Spaghetti Winter Squash has 5.5161290322581 g of Fat per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.13 g

3.54%

Raw Spaghetti Winter Squash has 1.1322580645161 g of Saturated Fat per 300 calories, which is 3.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.44 g

90%

Raw Spaghetti Winter Squash has 1.441935483871 g of Omega 3 per 300 calories, which is 90% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.87 g

5.12%

Raw Spaghetti Winter Squash has 0.87096774193548 g of Omega 6 per 300 calories, which is 5.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spaghetti 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

Carbohydrate67 g

51.4%

Raw Spaghetti Winter Squash has 66.870967741935 g of Carbohydrate per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26.7 g

37%

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

Raw Spaghetti Winter Squash has 26.709677419355 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

Fiber14.5 g

38.2%

Raw Spaghetti Winter Squash has 14.516129032258 g of Fiber per 300 calories, which is 38.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.2 g

11%

Raw Spaghetti Winter Squash has 6.1935483870968 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spaghetti Winter Squash

Vitamin A58 μg

6.45%

RAE, retinol activity equivalents

Raw Spaghetti Winter Squash has 58.064516129032 μg of Vitamin A per 300 calories, which is 6.45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30%

Thiamine

Raw Spaghetti Winter Squash has 0.35806451612903 mg of Vitamin B1 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13.4%

Riboflavin

Raw Spaghetti Winter Squash has 0.1741935483871 mg of Vitamin B2 per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.2 mg

57.5%

Niacin, nicotinic acid, niacinamide

Raw Spaghetti Winter Squash has 9.1935483870968 mg of Vitamin B3 per 300 calories, which is 57.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.5 mg

69.7%

Pantothenic acid

Raw Spaghetti Winter Squash has 3.4838709677419 mg of Vitamin B5 per 300 calories, which is 69.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg

75%

Pyridoxine

Raw Spaghetti Winter Squash has 0.97741935483871 mg of Vitamin B6 per 300 calories, which is 75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9116 μg

29%

Folates and Folic Acid

Raw Spaghetti Winter Squash has 116.12903225806 μg of Vitamin B9 per 300 calories, which is 29% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Spaghetti 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 C20.3 mg

22.6%

Ascorbic acid

Raw Spaghetti Winter Squash has 20.322580645161 mg of Vitamin C per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Spaghetti 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 E1.26 mg

8.4%

Tocopherols and Tocotrienols

Raw Spaghetti Winter Squash has 1.258064516129 mg of Vitamin E per 300 calories, which is 8.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.7 μg

7.26%

Phytomenadione or phylloquinone

Raw Spaghetti Winter Squash has 8.7096774193548 μg of Vitamin K per 300 calories, which is 7.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spaghetti Winter Squash

Calcium223 mg

22.3%

Raw Spaghetti Winter Squash has 222.58064516129 mg of Calcium per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

39.8%

Raw Spaghetti Winter Squash has 0.35806451612903 mg of Copper per 300 calories, which is 39.8% 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 mg

37.5%

Raw Spaghetti Winter Squash has 3 mg of Iron per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.6%

Raw Spaghetti Winter Squash has 116.12903225806 mg of Magnesium per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

52.6%

Raw Spaghetti Winter Squash has 1.2096774193548 mg of Manganese per 300 calories, which is 52.6% 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

Phosphorus116 mg

16.6%

Raw Spaghetti Winter Squash has 116.12903225806 mg of Phosphorus per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1045 mg

30.7%

Raw Spaghetti Winter Squash has 1045.1612903226 mg of Potassium per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.9 μg

5.28%

Raw Spaghetti Winter Squash has 2.9032258064516 μg of Selenium per 300 calories, which is 5.28% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium165 mg

11%

Raw Spaghetti Winter Squash has 164.51612903226 mg of Sodium per 300 calories, which is 11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.84 mg

16.7%

Raw Spaghetti Winter Squash has 1.8387096774194 mg of Zinc per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water886 g

24%

Raw Spaghetti Winter Squash has 886.45161290323 g of Water per 300 calories, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Spaghetti Winter Squash:

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

Minerals in 300 calories of Raw Spaghetti Winter Squash:

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

Macronutrients in 300 calories of Raw Spaghetti Winter Squash:

300 calories of Spaghetti Winter Squash has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Sugars and Fiber.
It also has a good amount of Protein.
This vegetable has some Fat, Saturated Fat and Omega 6.

Compare Raw Spaghetti Winter Squash with:

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

Food Info

Nutrients in 300 calories of Spaghetti Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spaghetti Winter Squash with: