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Nutrients in 500 calories of Acorn Winter Squash

Raw Acorn Winter Squash (Cucurbita maxima).

Weight per 500 Calories

Acorn Winter Squash
1250g

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

Macros Ratio

Protein Fat Carbs
7%
2%
91%
500 kcal ▼

Macro Nutrients

Acorn Winter Squash
Energy500 kcal
17.2%
Raw 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%
Raw 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
0.82%
Raw Acorn Winter Squash has 0.2625 g of Saturated Fat per 500 calories, which is 0.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.3%
Raw Acorn Winter Squash has 0.325 g of Omega 3 per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.2 g
1.18%
Raw Acorn Winter Squash has 0.2 g of Omega 6 per 500 calories, which is 1.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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%
Raw Acorn Winter Squash has 130.25 g of Carbohydrate per 500 calories, which is 100% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber18.8 g
49.3%
Raw Acorn Winter Squash has 18.75 g of Fiber per 500 calories, which is 49.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10 g
18%
Raw 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

Acorn Winter Squash
Vitamin A225 μg
25%
RAE, retinol activity equivalents
Raw Acorn Winter Squash has 225 μg of Vitamin A per 500 calories, which is 25% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.75 mg
146%
Thiamine
Raw Acorn Winter Squash has 1.75 mg of Vitamin B1 per 500 calories, which is 146% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
9.6%
Riboflavin
Raw Acorn Winter Squash has 0.125 mg of Vitamin B2 per 500 calories, which is 9.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.75 mg
54.7%
Niacin, nicotinic acid, niacinamide
Raw Acorn Winter Squash has 8.75 mg of Vitamin B3 per 500 calories, which is 54.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55 mg
100%
Pantothenic acid
Raw Acorn Winter Squash has 5 mg of Vitamin B5 per 500 calories, which is 100% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.93 mg
148%
Pyridoxine
Raw Acorn Winter Squash has 1.925 mg of Vitamin B6 per 500 calories, which is 148% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9213 μg
53%
Folates and Folic Acid
Raw Acorn Winter Squash has 212.5 μg of Vitamin B9 per 500 calories, which is 53% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C138 mg
153%
Ascorbic acid
Raw Acorn Winter Squash has 137.5 mg of Vitamin C per 500 calories, which is 153% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Acorn Winter Squash
Calcium413 mg
41.3%
Raw Acorn Winter Squash has 412.5 mg of Calcium per 500 calories, which is 41.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.81 mg
90%
Raw Acorn Winter Squash has 0.8125 mg of Copper per 500 calories, which is 90% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.75 mg
109%
Raw Acorn Winter Squash has 8.75 mg of Iron per 500 calories, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium400 mg
95%
Raw Acorn Winter Squash has 400 mg of Magnesium per 500 calories, which is 95% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.1 mg
91%
Raw Acorn Winter Squash has 2.0875 mg of Manganese per 500 calories, which is 91% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus450 mg
64.3%
Raw Acorn Winter Squash has 450 mg of Phosphorus per 500 calories, which is 64.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4338 mg
128%
Raw Acorn Winter Squash has 4337.5 mg of Potassium per 500 calories, which is 128% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.25 μg
11.4%
Raw 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
Sodium37.5 mg
2.5%
Raw Acorn Winter Squash has 37.5 mg of Sodium per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.63 mg
14.8%
Raw Acorn Winter Squash has 1.625 mg of Zinc per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1097 g
29.7%
Raw Acorn Winter Squash has 1097.25 g of Water per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Acorn Winter Squash:
Minerals in 500 calories of Raw Acorn Winter Squash:
Macronutrients in 500 calories of Raw Acorn Winter Squash:



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