Nutrients in 500 calories of Baked Acorn Winter Squash

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

Weight per 500 Calories

Baked Acorn Winter Squash

893g

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

Macros Ratio

Protein Fat Carbs

91%

500 kcal ▼

Macro Nutrients

Baked Acorn Winter Squash

Energy500 kcal

17.2%

Baked Acorn Winter Squash has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.25 g

1.3%

Baked Acorn Winter Squash has 1.25 g of Fat per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Baked Acorn Winter Squash has 0.25892857142857 g of Saturated Fat per 500 calories, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

20.6%

Baked Acorn Winter Squash has 0.33035714285714 g of Omega 3 per 500 calories, which is 20.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.16%

Baked Acorn Winter Squash has 0.19642857142857 g of Omega 6 per 500 calories, which is 1.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Acorn Winter Squash has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate130 g

100%

Baked Acorn Winter Squash has 130.17857142857 g of Carbohydrate per 500 calories, which is 100% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber39.3 g

103%

Baked Acorn Winter Squash has 39.285714285714 g of Fiber per 500 calories, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Baked Acorn Winter Squash has 10 g of Protein per 500 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash

Vitamin A188 μg

21%

RAE, retinol activity equivalents

Baked Acorn Winter Squash has 187.5 μg of Vitamin A per 500 calories, which is 21% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.5 mg

124%

Thiamine

Baked Acorn Winter Squash has 1.4910714285714 mg of Vitamin B1 per 500 calories, which is 124% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

8.93%

Riboflavin

Baked Acorn Winter Squash has 0.11607142857143 mg of Vitamin B2 per 500 calories, which is 8.93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.87 mg

49%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash has 7.8660714285714 mg of Vitamin B3 per 500 calories, which is 49% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.5 mg

90%

Pantothenic acid

Baked Acorn Winter Squash has 4.5 mg of Vitamin B5 per 500 calories, which is 90% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.73 mg

133%

Pyridoxine

Baked Acorn Winter Squash has 1.7321428571429 mg of Vitamin B6 per 500 calories, which is 133% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9170 μg

42.4%

Folates and Folic Acid

Baked Acorn Winter Squash has 169.64285714286 μg of Vitamin B9 per 500 calories, which is 42.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Acorn Winter Squash has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C96 mg

107%

Ascorbic acid

Baked Acorn Winter Squash has 96.428571428571 mg of Vitamin C per 500 calories, which is 107% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Acorn Winter Squash has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Baked Acorn Winter Squash

Calcium393 mg

39.3%

Baked Acorn Winter Squash has 392.85714285714 mg of Calcium per 500 calories, which is 39.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.77 mg

85.3%

Baked Acorn Winter Squash has 0.76785714285714 mg of Copper per 500 calories, which is 85.3% 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

Iron8.3 mg

104%

Baked Acorn Winter Squash has 8.3035714285714 mg of Iron per 500 calories, which is 104% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium384 mg

91%

Baked Acorn Winter Squash has 383.92857142857 mg of Magnesium per 500 calories, which is 91% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.16 mg

94%

Baked Acorn Winter Squash has 2.1607142857143 mg of Manganese per 500 calories, which is 94% 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

Phosphorus402 mg

57.4%

Baked Acorn Winter Squash has 401.78571428571 mg of Phosphorus per 500 calories, which is 57.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3902 mg

115%

Baked Acorn Winter Squash has 3901.7857142857 mg of Potassium per 500 calories, which is 115% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.25 μg

11.4%

Baked Acorn Winter Squash has 6.25 μg of Selenium per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.7 mg

2.4%

Baked Acorn Winter Squash has 35.714285714286 mg of Sodium per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.8%

Baked Acorn Winter Squash has 1.5178571428571 mg of Zinc per 500 calories, which is 13.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water740 g

20%

Baked Acorn Winter Squash has 740.17857142857 g of Water per 500 calories, which is 20% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Baked Acorn Winter Squash:

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

Minerals in 500 calories of Baked Acorn Winter Squash:

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

Macronutrients in 500 calories of Baked Acorn Winter Squash:

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

Compare Baked Acorn Winter Squash with:

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

Food Info

Nutrients in 500 calories of Baked Acorn Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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