Nutrients in 500 calories of Spaghetti Winter Squash

Raw Spaghetti Winter Squash (Cucurbita spp.).

Weight per 500 Calories

Spaghetti Winter Squash

1613g

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

Macros Ratio

Protein Fat Carbs

15%

78%

500 kcal ▼

Macro Nutrients

Spaghetti Winter Squash

Energy500 kcal

17.2%

Raw Spaghetti 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

Fat9.2 g

9.48%

Raw Spaghetti Winter Squash has 9.1935483870968 g of Fat per 500 calories, which is 9.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.9 g

5.9%

Raw Spaghetti Winter Squash has 1.8870967741935 g of Saturated Fat per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.4 g

150%

Raw Spaghetti Winter Squash has 2.4032258064516 g of Omega 3 per 500 calories, which is 150% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.45 g

8.54%

Raw Spaghetti Winter Squash has 1.4516129032258 g of Omega 6 per 500 calories, which is 8.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spaghetti 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

Carbohydrate111 g

85.7%

Raw Spaghetti Winter Squash has 111.45161290323 g of Carbohydrate per 500 calories, which is 85.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.5 g

61.4%

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

Raw Spaghetti Winter Squash has 44.516129032258 g of Sugars per 500 calories, which is 61.4% 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

Fiber24 g

63.7%

Raw Spaghetti Winter Squash has 24.193548387097 g of Fiber per 500 calories, which is 63.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Raw Spaghetti Winter Squash has 10.322580645161 g of Protein per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Spaghetti Winter Squash

Vitamin A97 μg

10.8%

RAE, retinol activity equivalents

Raw Spaghetti Winter Squash has 96.774193548387 μg of Vitamin A per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.6 mg

49.7%

Thiamine

Raw Spaghetti Winter Squash has 0.59677419354839 mg of Vitamin B1 per 500 calories, which is 49.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.29 mg

22.3%

Riboflavin

Raw Spaghetti Winter Squash has 0.29032258064516 mg of Vitamin B2 per 500 calories, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B315.3 mg

96%

Niacin, nicotinic acid, niacinamide

Raw Spaghetti Winter Squash has 15.322580645161 mg of Vitamin B3 per 500 calories, which is 96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B55.8 mg

116%

Pantothenic acid

Raw Spaghetti Winter Squash has 5.8064516129032 mg of Vitamin B5 per 500 calories, which is 116% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.63 mg

125%

Pyridoxine

Raw Spaghetti Winter Squash has 1.6290322580645 mg of Vitamin B6 per 500 calories, which is 125% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9194 μg

48.4%

Folates and Folic Acid

Raw Spaghetti Winter Squash has 193.54838709677 μg of Vitamin B9 per 500 calories, which is 48.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Spaghetti 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 C34 mg

37.6%

Ascorbic acid

Raw Spaghetti Winter Squash has 33.870967741935 mg of Vitamin C per 500 calories, which is 37.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Spaghetti 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 E2.1 mg

14%

Tocopherols and Tocotrienols

Raw Spaghetti Winter Squash has 2.0967741935484 mg of Vitamin E per 500 calories, which is 14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14.5 μg

12%

Phytomenadione or phylloquinone

Raw Spaghetti Winter Squash has 14.516129032258 μg of Vitamin K per 500 calories, which is 12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spaghetti Winter Squash

Calcium371 mg

37%

Raw Spaghetti Winter Squash has 370.96774193548 mg of Calcium per 500 calories, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.3%

Raw Spaghetti Winter Squash has 0.59677419354839 mg of Copper per 500 calories, which is 66.3% 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 mg

62.5%

Raw Spaghetti Winter Squash has 5 mg of Iron per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium194 mg

46%

Raw Spaghetti Winter Squash has 193.54838709677 mg of Magnesium per 500 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2 mg

87.7%

Raw Spaghetti Winter Squash has 2.0161290322581 mg of Manganese per 500 calories, which is 87.7% 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

Phosphorus194 mg

27.6%

Raw Spaghetti Winter Squash has 193.54838709677 mg of Phosphorus per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1742 mg

51.2%

Raw Spaghetti Winter Squash has 1741.935483871 mg of Potassium per 500 calories, which is 51.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.84 μg

8.8%

Raw Spaghetti Winter Squash has 4.8387096774194 μg of Selenium per 500 calories, which is 8.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium274 mg

18.3%

Raw Spaghetti Winter Squash has 274.1935483871 mg of Sodium per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.06 mg

28%

Raw Spaghetti Winter Squash has 3.0645161290323 mg of Zinc per 500 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1477 g

40%

Raw Spaghetti Winter Squash has 1477.4193548387 g of Water per 500 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Spaghetti Winter Squash:

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

Minerals in 500 calories of Raw Spaghetti Winter Squash:

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

Macronutrients in 500 calories of Raw Spaghetti Winter Squash:

500 calories of Spaghetti Winter Squash has outstanding amounts of Omega 3 and Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Fat, Omega 6 and Protein.
This vegetable has some Saturated Fat.

Compare Raw Spaghetti Winter Squash with:

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

Food Info

Nutrients in 500 calories of Spaghetti Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Spaghetti Winter Squash with: