Nutrients in 5 ounces of Baked Acorn Winter Squash

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

Macros Ratio

Protein Fat Carbs

91%

5 oz ▼

Macro Nutrients

Baked Acorn Winter Squash

Energy79.4 kcal

2.74%

Baked Acorn Winter Squash has 79.3786 kcal of Energy per 5 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Baked Acorn Winter Squash has 0.1984465 g of Fat per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.041 g

0.13%

Baked Acorn Winter Squash has 0.041106775 g of Saturated Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.052 g

3.28%

Baked Acorn Winter Squash has 0.052446575 g of Omega 3 per 5 ounces, which is 3.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.031 g

0.18%

Baked Acorn Winter Squash has 0.03118445 g of Omega 6 per 5 ounces, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Acorn Winter Squash has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.7 g

16%

Baked Acorn Winter Squash has 20.6667855 g of Carbohydrate per 5 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber6.24 g

16.4%

Baked Acorn Winter Squash has 6.23689 g of Fiber per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.6 g

2.83%

Baked Acorn Winter Squash has 1.587572 g of Protein per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash

Vitamin A29.8 μg

3.3%

RAE, retinol activity equivalents

Baked Acorn Winter Squash has 29.766975 μg of Vitamin A per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

19.7%

Thiamine

Baked Acorn Winter Squash has 0.236718325 mg of Vitamin B1 per 5 ounces, which is 19.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.018 mg

1.4%

Riboflavin

Baked Acorn Winter Squash has 0.018427175 mg of Vitamin B2 per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.25 mg

7.8%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash has 1.248795475 mg of Vitamin B3 per 5 ounces, which is 7.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.71 mg

14.3%

Pantothenic acid

Baked Acorn Winter Squash has 0.7144074 mg of Vitamin B5 per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Baked Acorn Winter Squash has 0.27499015 mg of Vitamin B6 per 5 ounces, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.73%

Folates and Folic Acid

Baked Acorn Winter Squash has 26.932025 μg of Vitamin B9 per 5 ounces, which is 6.73% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Acorn Winter Squash has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15.3 mg

17%

Ascorbic acid

Baked Acorn Winter Squash has 15.30873 mg of Vitamin C per 5 ounces, which is 17% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Acorn Winter Squash has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Baked Acorn Winter Squash

Calcium62.4 mg

6.24%

Baked Acorn Winter Squash has 62.3689 mg of Calcium per 5 ounces, which is 6.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.5%

Baked Acorn Winter Squash has 0.12190285 mg of Copper per 5 ounces, which is 13.5% 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

Iron1.3 mg

16.5%

Baked Acorn Winter Squash has 1.31825175 mg of Iron per 5 ounces, which is 16.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium61 mg

14.5%

Baked Acorn Winter Squash has 60.951425 mg of Magnesium per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

15%

Baked Acorn Winter Squash has 0.34302895 mg of Manganese per 5 ounces, which is 15% 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

Phosphorus63.8 mg

9.1%

Baked Acorn Winter Squash has 63.786375 mg of Phosphorus per 5 ounces, which is 9.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium619 mg

18.2%

Baked Acorn Winter Squash has 619.436575 mg of Potassium per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Baked Acorn Winter Squash has 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Baked Acorn Winter Squash has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.2%

Baked Acorn Winter Squash has 0.24097075 mg of Zinc per 5 ounces, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.18%

Baked Acorn Winter Squash has 117.5086775 g of Water per 5 ounces, which is 3.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Baked Acorn Winter Squash:

5 ounces of Baked Acorn Winter Squash is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C.
It also has some Vitamin A and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin B2, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Baked Acorn Winter Squash:

5 ounces of Baked Acorn Winter Squash has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Calcium.
While 5 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Baked Acorn Winter Squash:

5 ounces of Baked Acorn Winter Squash has a good amount of Carbohydrate and Fiber.
It has some Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Baked Acorn Winter Squash with:

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

Food Info

Nutrients in 5 ounces of Baked Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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