Nutrients in 7 ounces of Baked Acorn Winter Squash with Salt

Squash, winter, acorn, cooked, baked, with salt.

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Baked Acorn Winter Squash with Salt

Energy111 kcal

3.83%

Baked Acorn Winter Squash with Salt has 111.13004 kcal of Energy per 7 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Baked Acorn Winter Squash with Salt has 0.2778251 g of Fat per 7 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.058 g

0.18%

Baked Acorn Winter Squash with Salt has 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.073 g

4.6%

Baked Acorn Winter Squash with Salt has 0.073425205 g of Omega 3 per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.044 g

0.26%

Baked Acorn Winter Squash with Salt has 0.04365823 g of Omega 6 per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Acorn Winter Squash with Salt has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29 g

22.3%

Baked Acorn Winter Squash with Salt has 28.9334997 g of Carbohydrate per 7 ounces, which is 22.3% 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

Fiber8.73 g

23%

Baked Acorn Winter Squash with Salt has 8.731646 g of Fiber per 7 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.22 g

3.97%

Baked Acorn Winter Squash with Salt has 2.2226008 g of Protein per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash with Salt

Vitamin A41.7 μg

4.63%

RAE, retinol activity equivalents

Baked Acorn Winter Squash with Salt has 41.673765 μg of Vitamin A per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

27.6%

Thiamine

Baked Acorn Winter Squash with Salt has 0.331405655 mg of Vitamin B1 per 7 ounces, which is 27.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.026 mg

Riboflavin

Baked Acorn Winter Squash with Salt has 0.025798045 mg of Vitamin B2 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.75 mg

11%

Niacin, nicotinic acid, niacinamide

Baked Acorn Winter Squash with Salt has 1.748313665 mg of Vitamin B3 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg

20%

Pantothenic acid

Baked Acorn Winter Squash with Salt has 1.00017036 mg of Vitamin B5 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg

29.6%

Pyridoxine

Baked Acorn Winter Squash with Salt has 0.38498621 mg of Vitamin B6 per 7 ounces, which is 29.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Baked Acorn Winter Squash with Salt has 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Acorn Winter Squash with Salt has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.4 mg

24%

Ascorbic acid

Baked Acorn Winter Squash with Salt has 21.432222 mg of Vitamin C per 7 ounces, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Acorn Winter Squash with Salt has 0 IU of Vitamin D per 7 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 with Salt

Calcium87.3 mg

8.73%

Baked Acorn Winter Squash with Salt has 87.31646 mg of Calcium per 7 ounces, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

19%

Baked Acorn Winter Squash with Salt has 0.17066399 mg of Copper per 7 ounces, which is 19% 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

Iron1.85 mg

23%

Baked Acorn Winter Squash with Salt has 1.84555245 mg of Iron per 7 ounces, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium85.3 mg

20.3%

Baked Acorn Winter Squash with Salt has 85.331995 mg of Magnesium per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

21%

Baked Acorn Winter Squash with Salt has 0.48024053 mg of Manganese per 7 ounces, which is 21% 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

Phosphorus89.3 mg

12.8%

Baked Acorn Winter Squash with Salt has 89.300925 mg of Phosphorus per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium867 mg

25.5%

Baked Acorn Winter Squash with Salt has 867.211205 mg of Potassium per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Baked Acorn Winter Squash with Salt has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium476 mg

31.8%

Baked Acorn Winter Squash with Salt has 476.2716 mg of Sodium per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.34 mg

3.07%

Baked Acorn Winter Squash with Salt has 0.33735905 mg of Zinc per 7 ounces, which is 3.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water165 g

4.45%

Baked Acorn Winter Squash with Salt has 164.5121485 g of Water per 7 ounces, which is 4.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Baked Acorn Winter Squash with Salt:

7 ounces of Baked Acorn Winter Squash with Salt is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B3 and Vitamin B9.
It also has some Vitamin A.
While 7 ounces of product has trace amounts of Vitamin B2, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Baked Acorn Winter Squash with Salt:

7 ounces of Baked Acorn Winter Squash with Salt is an excellent source of Iron, Magnesium, Manganese, Potassium and Sodium.
It has a good amount of Calcium, Copper and Phosphorus.
It also has some Selenium and Zinc.

Macronutrients in 7 ounces of Baked Acorn Winter Squash with Salt:

7 ounces of Baked Acorn Winter Squash with Salt is an excellent source 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 Salt with:

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Food Info

Nutrients in 7 ounces of Baked Acorn Winter Squash with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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