Nutrients in 500 calories of Baked Winter Squash

Baked All Varieties Winter Squash.

Weight per 500 Calories

Baked Winter Squash

1351g

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

Macros Ratio

Protein Fat Carbs

85%

500 kcal ▼

Macro Nutrients

Baked Winter Squash

Energy500 kcal

17.2%

Baked All Varieties Winter Squash have 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

Fat4.73 g

4.88%

Baked All Varieties Winter Squash have 4.7297297297297 g of Fat per 500 calories, which is 4.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.97 g

3.04%

Baked All Varieties Winter Squash have 0.97297297297297 g of Saturated Fat per 500 calories, which is 3.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.24 g

77.7%

Baked All Varieties Winter Squash have 1.2432432432432 g of Omega 3 per 500 calories, which is 77.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.74 g

4.37%

Baked All Varieties Winter Squash have 0.74324324324324 g of Omega 6 per 500 calories, which is 4.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate120 g

92%

Baked All Varieties Winter Squash have 119.59459459459 g of Carbohydrate per 500 calories, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.6 g

61.5%

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

Baked All Varieties Winter Squash have 44.594594594595 g of Sugars per 500 calories, which is 61.5% 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

Fiber38 g

100%

Baked All Varieties Winter Squash have 37.837837837838 g of Fiber per 500 calories, which is 100% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.5%

Baked All Varieties Winter Squash have 12.027027027027 g of Protein per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Winter Squash

Vitamin A3527 μg

392%

RAE, retinol activity equivalents

Baked All Varieties Winter Squash have 3527.027027027 μg of Vitamin A per 500 calories, which is 392% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18%

Thiamine

Baked All Varieties Winter Squash have 0.21621621621622 mg of Vitamin B1 per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.91 mg

69.6%

Riboflavin

Baked All Varieties Winter Squash have 0.90540540540541 mg of Vitamin B2 per 500 calories, which is 69.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.7 mg

42%

Niacin, nicotinic acid, niacinamide

Baked All Varieties Winter Squash have 6.6891891891892 mg of Vitamin B3 per 500 calories, which is 42% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.16 mg

63.2%

Pantothenic acid

Baked All Varieties Winter Squash have 3.1621621621622 mg of Vitamin B5 per 500 calories, which is 63.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.18 mg

167%

Pyridoxine

Baked All Varieties Winter Squash have 2.1756756756757 mg of Vitamin B6 per 500 calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.6%

Folates and Folic Acid

Baked All Varieties Winter Squash have 270.27027027027 μg of Vitamin B9 per 500 calories, which is 67.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked All Varieties Winter Squash have 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 C130 mg

144%

Ascorbic acid

Baked All Varieties Winter Squash have 129.72972972973 mg of Vitamin C per 500 calories, which is 144% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked All Varieties Winter Squash have 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 E1.62 mg

11%

Tocopherols and Tocotrienols

Baked All Varieties Winter Squash have 1.6216216216216 mg of Vitamin E per 500 calories, which is 11% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K59.5 μg

49.5%

Phytomenadione or phylloquinone

Baked All Varieties Winter Squash have 59.459459459459 μg of Vitamin K per 500 calories, which is 49.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Winter Squash

Calcium297 mg

29.7%

Baked All Varieties Winter Squash have 297.2972972973 mg of Calcium per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

123%

Baked All Varieties Winter Squash have 1.1081081081081 mg of Copper per 500 calories, which is 123% 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

Iron5.95 mg

74.3%

Baked All Varieties Winter Squash have 5.9459459459459 mg of Iron per 500 calories, which is 74.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium176 mg

42%

Baked All Varieties Winter Squash have 175.67567567568 mg of Magnesium per 500 calories, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.53 mg

110%

Baked All Varieties Winter Squash have 2.527027027027 mg of Manganese per 500 calories, which is 110% 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

Phosphorus257 mg

36.7%

Baked All Varieties Winter Squash have 256.75675675676 mg of Phosphorus per 500 calories, which is 36.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3257 mg

96%

Baked All Varieties Winter Squash have 3256.7567567568 mg of Potassium per 500 calories, which is 96% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.4 μg

9.83%

Baked All Varieties Winter Squash have 5.4054054054054 μg of Selenium per 500 calories, which is 9.83% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13.5 mg

0.9%

Baked All Varieties Winter Squash have 13.513513513514 mg of Sodium per 500 calories, which is 0.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.97 mg

27%

Baked All Varieties Winter Squash have 2.972972972973 mg of Zinc per 500 calories, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1206 g

32.6%

Baked All Varieties Winter Squash have 1205.5405405405 g of Water per 500 calories, which is 32.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Baked All Varieties Winter Squash:

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

Minerals in 500 calories of Baked All Varieties Winter Squash:

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

Macronutrients in 500 calories of Baked All Varieties Winter Squash:

500 calories of Baked Winter Squash has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Sugars and Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Baked All Varieties Winter Squash with:

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

Food Info

Nutrients in 500 calories of Baked Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked All Varieties Winter Squash with: