Nutrients in 500 calories of Winter Squash

Raw All Varieties Winter Squash (Cucurbita spp.).

Weight per 500 Calories

Winter Squash

1471g

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

Macros Ratio

Protein Fat Carbs

10%

87%

500 kcal ▼

Macro Nutrients

Winter Squash

Energy500 kcal

17.2%

Raw 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

Fat1.9 g

1.97%

Raw All Varieties Winter Squash have 1.9117647058824 g of Fat per 500 calories, which is 1.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.24%

Raw All Varieties Winter Squash have 0.39705882352941 g of Saturated Fat per 500 calories, which is 1.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.51 g

32%

Raw All Varieties Winter Squash have 0.51470588235294 g of Omega 3 per 500 calories, which is 32% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.31 g

1.8%

Raw All Varieties Winter Squash have 0.30882352941176 g of Omega 6 per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate126 g

97%

Raw All Varieties Winter Squash have 126.32352941176 g of Carbohydrate per 500 calories, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32.4 g

44.6%

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

Raw All Varieties Winter Squash have 32.352941176471 g of Sugars per 500 calories, which is 44.6% 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

Fiber22 g

58%

Raw All Varieties Winter Squash have 22.058823529412 g of Fiber per 500 calories, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Raw All Varieties Winter Squash have 13.970588235294 g of Protein per 500 calories, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Winter Squash

Vitamin A1000 μg

111%

RAE, retinol activity equivalents

Raw All Varieties Winter Squash have 1000 μg of Vitamin A per 500 calories, which is 111% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.44 mg

36.8%

Thiamine

Raw All Varieties Winter Squash have 0.44117647058824 mg of Vitamin B1 per 500 calories, which is 36.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.91 mg

70%

Riboflavin

Raw All Varieties Winter Squash have 0.91176470588235 mg of Vitamin B2 per 500 calories, which is 70% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.35 mg

46%

Niacin, nicotinic acid, niacinamide

Raw All Varieties Winter Squash have 7.3529411764706 mg of Vitamin B3 per 500 calories, which is 46% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.76 mg

55.3%

Pantothenic acid

Raw All Varieties Winter Squash have 2.7647058823529 mg of Vitamin B5 per 500 calories, which is 55.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg

176%

Pyridoxine

Raw All Varieties Winter Squash have 2.2941176470588 mg of Vitamin B6 per 500 calories, which is 176% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9353 μg

88.2%

Folates and Folic Acid

Raw All Varieties Winter Squash have 352.94117647059 μg of Vitamin B9 per 500 calories, which is 88.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C181 mg

201%

Ascorbic acid

Raw All Varieties Winter Squash have 180.88235294118 mg of Vitamin C per 500 calories, which is 201% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E1.76 mg

11.8%

Tocopherols and Tocotrienols

Raw All Varieties Winter Squash have 1.7647058823529 mg of Vitamin E per 500 calories, which is 11.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16 μg

13.5%

Phytomenadione or phylloquinone

Raw All Varieties Winter Squash have 16.176470588235 μg of Vitamin K per 500 calories, which is 13.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Winter Squash

Calcium412 mg

41%

Raw All Varieties Winter Squash have 411.76470588235 mg of Calcium per 500 calories, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

116%

Raw All Varieties Winter Squash have 1.0441176470588 mg of Copper per 500 calories, which is 116% 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

Iron8.53 mg

107%

Raw All Varieties Winter Squash have 8.5294117647059 mg of Iron per 500 calories, which is 107% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium206 mg

49%

Raw All Varieties Winter Squash have 205.88235294118 mg of Magnesium per 500 calories, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Raw All Varieties Winter Squash have 2.3970588235294 mg of Manganese per 500 calories, which is 104% 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

Phosphorus338 mg

48.3%

Raw All Varieties Winter Squash have 338.23529411765 mg of Phosphorus per 500 calories, which is 48.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5147 mg

151%

Raw All Varieties Winter Squash have 5147.0588235294 mg of Potassium per 500 calories, which is 151% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Raw All Varieties Winter Squash have 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium59 mg

3.92%

Raw All Varieties Winter Squash have 58.823529411765 mg of Sodium per 500 calories, which is 3.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28%

Raw All Varieties Winter Squash have 3.0882352941176 mg of Zinc per 500 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1320 g

35.7%

Raw All Varieties Winter Squash have 1320 g of Water per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw All Varieties Winter Squash:

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

Minerals in 500 calories of Raw All Varieties Winter Squash:

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

Macronutrients in 500 calories of Raw All Varieties Winter Squash:

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

Compare Raw All Varieties Winter Squash with:

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

Food Info

Nutrients in 500 calories of Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw All Varieties Winter Squash with: