Nutrients in 5 ounces of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs

91%

5 oz ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy48 kcal

1.66%

Boiled and Mashed Acorn Winter Squash has 48.19415 kcal of Energy per 5 ounces, which is 1.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.11 g

0.12%

Boiled and Mashed Acorn Winter Squash has 0.113398 g of Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.024 g

0.075%

Boiled and Mashed Acorn Winter Squash has 0.024097075 g of Saturated Fat per 5 ounces, which is 0.075% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.95%

Boiled and Mashed Acorn Winter Squash has 0.03118445 g of Omega 3 per 5 ounces, which is 1.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.018 g

0.11%

Boiled and Mashed Acorn Winter Squash has 0.018427175 g of Omega 6 per 5 ounces, which is 0.11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed 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

Carbohydrate12.5 g

9.6%

Boiled and Mashed Acorn Winter Squash has 12.45960525 g of Carbohydrate per 5 ounces, which is 9.6% 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

Fiber3.7 g

9.7%

Boiled and Mashed Acorn Winter Squash has 3.685435 g of Fiber per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.95 g

1.7%

Boiled and Mashed Acorn Winter Squash has 0.94970825 g of Protein per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A58 μg

6.46%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 58.116475 μg of Vitamin A per 5 ounces, which is 6.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

12%

Thiamine

Boiled and Mashed Acorn Winter Squash has 0.1417475 mg of Vitamin B1 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.011 mg

0.87%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.0113398 mg of Vitamin B2 per 5 ounces, which is 0.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.75 mg

4.7%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 0.752679225 mg of Vitamin B3 per 5 ounces, which is 4.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.6%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 0.429494925 mg of Vitamin B5 per 5 ounces, which is 8.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

12.8%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 0.165844575 mg of Vitamin B6 per 5 ounces, which is 12.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915.6 μg

3.9%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 15.592225 μg of Vitamin B9 per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed 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 C9.2 mg

10.2%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 9.2135875 mg of Vitamin C per 5 ounces, which is 10.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed 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

Mashed Acorn Winter Squash

Calcium37 mg

3.7%

Boiled and Mashed Acorn Winter Squash has 36.85435 mg of Calcium per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.074 mg

8.2%

Boiled and Mashed Acorn Winter Squash has 0.0737087 mg of Copper per 5 ounces, which is 8.2% 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

Iron0.79 mg

9.92%

Boiled and Mashed Acorn Winter Squash has 0.793786 mg of Iron per 5 ounces, which is 9.92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37 mg

8.77%

Boiled and Mashed Acorn Winter Squash has 36.85435 mg of Magnesium per 5 ounces, which is 8.77% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.21 mg

Boiled and Mashed Acorn Winter Squash has 0.20695135 mg of Manganese per 5 ounces, which is 9% 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

Phosphorus38.3 mg

5.47%

Boiled and Mashed Acorn Winter Squash has 38.271825 mg of Phosphorus per 5 ounces, which is 5.47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium373 mg

11%

Boiled and Mashed Acorn Winter Squash has 372.795925 mg of Potassium per 5 ounces, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.57 μg

1.03%

Boiled and Mashed Acorn Winter Squash has 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.25 mg

0.28%

Boiled and Mashed Acorn Winter Squash has 4.252425 mg of Sodium per 5 ounces, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.16 mg

1.4%

Boiled and Mashed Acorn Winter Squash has 0.15592225 mg of Zinc per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water127 g

3.44%

Boiled and Mashed Acorn Winter Squash has 127.1475075 g of Water per 5 ounces, which is 3.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Mashed Acorn Winter Squash:

5 ounces of Mashed Acorn Winter Squash has a good amount of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It has some Vitamin A, Vitamin B3 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 Boiled and Mashed Acorn Winter Squash:

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

Macronutrients in 5 ounces of Boiled and Mashed Acorn Winter Squash:

5 ounces of Mashed Acorn Winter Squash has a good amount of Carbohydrate and Fiber.
While 5 ounces of product has trace amounts of Omega 3 and Protein, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Mashed Acorn Winter Squash with:

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

Food Info

Nutrients in 5 ounces of Mashed Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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