Nutrients in 500 calories of Baked Butternut Winter Squash

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

Weight per 500 Calories

Baked Butternut Winter Squash

1250g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Baked Butternut Winter Squash

Energy500 kcal

17.2%

Baked Butternut 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

Fat1.13 g

1.16%

Baked Butternut Winter Squash has 1.125 g of Fat per 500 calories, which is 1.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Baked Butternut Winter Squash has 0.2375 g of Saturated Fat per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.8%

Baked Butternut Winter Squash has 0.3 g of Omega 3 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.03%

Baked Butternut Winter Squash has 0.175 g of Omega 6 per 500 calories, which is 1.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Butternut 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

Carbohydrate131 g

101%

Baked Butternut Winter Squash has 131.125 g of Carbohydrate per 500 calories, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.6 g

34%

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

Baked Butternut Winter Squash has 24.625 g of Sugars per 500 calories, which is 34% 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

Fiber40 g

105%

Baked Butternut Winter Squash has 40 g of Fiber per 500 calories, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.3 g

20%

Baked Butternut Winter Squash has 11.25 g of Protein per 500 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Baked Butternut Winter Squash

Vitamin A6975 μg

775%

RAE, retinol activity equivalents

Baked Butternut Winter Squash has 6975 μg of Vitamin A per 500 calories, which is 775% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.9 mg

75%

Thiamine

Baked Butternut Winter Squash has 0.9 mg of Vitamin B1 per 500 calories, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.21 mg

16.3%

Riboflavin

Baked Butternut Winter Squash has 0.2125 mg of Vitamin B2 per 500 calories, which is 16.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B312 mg

75.7%

Niacin, nicotinic acid, niacinamide

Baked Butternut Winter Squash has 12.1125 mg of Vitamin B3 per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B54.5 mg

89.8%

Pantothenic acid

Baked Butternut Winter Squash has 4.4875 mg of Vitamin B5 per 500 calories, which is 89.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.55 mg

119%

Pyridoxine

Baked Butternut Winter Squash has 1.55 mg of Vitamin B6 per 500 calories, which is 119% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9238 μg

59.4%

Folates and Folic Acid

Baked Butternut Winter Squash has 237.5 μg of Vitamin B9 per 500 calories, which is 59.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Butternut 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
Buy Vegan Vitamin B12

Vitamin C189 mg

210%

Ascorbic acid

Baked Butternut Winter Squash has 188.75 mg of Vitamin C per 500 calories, which is 210% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Butternut 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
Buy Vegan Vitamin D

Vitamin E16 mg

108%

Tocopherols and Tocotrienols

Baked Butternut Winter Squash has 16.125 mg of Vitamin E per 500 calories, which is 108% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.5 μg

10.4%

Phytomenadione or phylloquinone

Baked Butternut Winter Squash has 12.5 μg of Vitamin K per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash

Calcium513 mg

51.3%

Baked Butternut Winter Squash has 512.5 mg of Calcium per 500 calories, which is 51.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.81 mg

90%

Baked Butternut 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

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.5 mg

94%

Baked Butternut Winter Squash has 7.5 mg of Iron per 500 calories, which is 94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium363 mg

86.3%

Baked Butternut Winter Squash has 362.5 mg of Magnesium per 500 calories, which is 86.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.15 mg

93%

Baked Butternut Winter Squash has 2.15 mg of Manganese per 500 calories, which is 93% 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

48.2%

Baked Butternut Winter Squash has 337.5 mg of Phosphorus per 500 calories, which is 48.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3550 mg

104%

Baked Butternut Winter Squash has 3550 mg of Potassium per 500 calories, which is 104% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.25 μg

11.4%

Baked Butternut 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

Sodium50 mg

3.33%

Baked Butternut Winter Squash has 50 mg of Sodium per 500 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.63 mg

14.8%

Baked Butternut 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

Water1098 g

29.7%

Baked Butternut Winter Squash has 1097.5 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 Baked Butternut Winter Squash:

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

Minerals in 500 calories of Baked Butternut Winter Squash:

500 calories of Baked Butternut 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.
This vegetable has some Sodium.

Macronutrients in 500 calories of Baked Butternut Winter Squash:

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

Compare Baked Butternut Winter Squash with:

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

Food Info

Nutrients in 500 calories of Baked Butternut Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked Butternut Winter Squash with: