Nutrients in 500 calories of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Weight per 500 Calories

Mashed Hubbard Winter Squash

1667g

Boiled and Mashed Hubbard Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

74%

500 kcal ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy500 kcal

17.2%

Boiled and Mashed Hubbard 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

Fat6.17 g

6.36%

Boiled and Mashed Hubbard Winter Squash has 6.1666666666667 g of Fat per 500 calories, which is 6.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.27 g

3.96%

Boiled and Mashed Hubbard Winter Squash has 1.2666666666667 g of Saturated Fat per 500 calories, which is 3.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.6 g

101%

Boiled and Mashed Hubbard Winter Squash has 1.6166666666667 g of Omega 3 per 500 calories, which is 101% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.97 g

5.7%

Boiled and Mashed Hubbard Winter Squash has 0.96666666666667 g of Omega 6 per 500 calories, which is 5.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate108 g

83%

Boiled and Mashed Hubbard Winter Squash has 107.66666666667 g of Carbohydrate per 500 calories, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars49 g

67.4%

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

Boiled and Mashed Hubbard Winter Squash has 48.833333333333 g of Sugars per 500 calories, which is 67.4% 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

Fiber48.3 g

127%

Boiled and Mashed Hubbard Winter Squash has 48.333333333333 g of Fiber per 500 calories, which is 127% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.7 g

44%

Boiled and Mashed Hubbard Winter Squash has 24.666666666667 g of Protein per 500 calories, which is 44% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A3333 μg

370%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 3333.3333333333 μg of Vitamin A per 500 calories, which is 370% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.7 mg

58.3%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.7 mg of Vitamin B1 per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.47 mg

36%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.46666666666667 mg of Vitamin B2 per 500 calories, which is 36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.57 mg

34.8%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 5.5666666666667 mg of Vitamin B3 per 500 calories, which is 34.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.95 mg

99%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 4.95 mg of Vitamin B5 per 500 calories, which is 99% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

132%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 1.7166666666667 mg of Vitamin B6 per 500 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9167 μg

41.7%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 166.66666666667 μg of Vitamin B9 per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 C108 mg

120%

Ascorbic acid

Boiled and Mashed Hubbard Winter Squash has 108.33333333333 mg of Vitamin C per 500 calories, which is 120% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed Hubbard 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 E2 mg

13.3%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 2 mg of Vitamin E per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16.7 μg

14%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 16.666666666667 μg of Vitamin K per 500 calories, which is 14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium167 mg

16.7%

Boiled and Mashed Hubbard Winter Squash has 166.66666666667 mg of Calcium per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.78 mg

87%

Boiled and Mashed Hubbard Winter Squash has 0.78333333333333 mg of Copper per 500 calories, which is 87% 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

Iron4.67 mg

58.3%

Boiled and Mashed Hubbard Winter Squash has 4.6666666666667 mg of Iron per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium217 mg

51.6%

Boiled and Mashed Hubbard Winter Squash has 216.66666666667 mg of Magnesium per 500 calories, which is 51.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Boiled and Mashed Hubbard Winter Squash has 2.1 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

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus233 mg

33.3%

Boiled and Mashed Hubbard Winter Squash has 233.33333333333 mg of Phosphorus per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3567 mg

105%

Boiled and Mashed Hubbard Winter Squash has 3566.6666666667 mg of Potassium per 500 calories, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Boiled and Mashed Hubbard Winter Squash has 5 μg of Selenium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium83.3 mg

5.56%

Boiled and Mashed Hubbard Winter Squash has 83.333333333333 mg of Sodium per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Boiled and Mashed Hubbard Winter Squash has 1.6666666666667 mg of Zinc per 500 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1518 g

41%

Boiled and Mashed Hubbard Winter Squash has 1518.3333333333 g of Water per 500 calories, which is 41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Mashed Hubbard Winter Squash:

500 calories of Mashed Hubbard Winter Squash has outstanding amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
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 Boiled and Mashed Hubbard Winter Squash:

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

Macronutrients in 500 calories of Boiled and Mashed Hubbard Winter Squash:

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

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 500 calories of Mashed Hubbard Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Mashed Hubbard Winter Squash with: