Nutrients in 7 ounces of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy67.5 kcal

2.33%

Boiled and Mashed Acorn Winter Squash has 67.47181 kcal of Energy per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.16 g

0.16%

Boiled and Mashed Acorn Winter Squash has 0.1587572 g of Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.034 g

0.11%

Boiled and Mashed Acorn Winter Squash has 0.033735905 g of Saturated Fat per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.044 g

2.73%

Boiled and Mashed Acorn Winter Squash has 0.04365823 g of Omega 3 per 7 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.026 g

0.15%

Boiled and Mashed Acorn Winter Squash has 0.025798045 g of Omega 6 per 7 ounces, which is 0.15% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.4 g

13.4%

Boiled and Mashed Acorn Winter Squash has 17.44344735 g of Carbohydrate per 7 ounces, which is 13.4% 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

Fiber5.16 g

13.6%

Boiled and Mashed Acorn Winter Squash has 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.33 g

2.37%

Boiled and Mashed Acorn Winter Squash has 1.32959155 g of Protein per 7 ounces, which is 2.37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A81.4 μg

9.04%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 81.363065 μg of Vitamin A per 7 ounces, which is 9.04% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Boiled and Mashed Acorn Winter Squash has 0.1984465 mg of Vitamin B1 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.016 mg

1.22%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.01587572 mg of Vitamin B2 per 7 ounces, which is 1.22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.05 mg

6.6%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 1.053750915 mg of Vitamin B3 per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.6 mg

12%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 0.601292895 mg of Vitamin B5 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 0.232182405 mg of Vitamin B6 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922 μg

5.46%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 21.829115 μg of Vitamin B9 per 7 ounces, which is 5.46% 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 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 C13 mg

14.3%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 12.8990225 mg of Vitamin C per 7 ounces, which is 14.3% 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 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

Mashed Acorn Winter Squash

Calcium51.6 mg

5.16%

Boiled and Mashed Acorn Winter Squash has 51.59609 mg of Calcium per 7 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.5%

Boiled and Mashed Acorn Winter Squash has 0.10319218 mg of Copper per 7 ounces, which is 11.5% 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

Iron1.1 mg

14%

Boiled and Mashed Acorn Winter Squash has 1.1113004 mg of Iron per 7 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Boiled and Mashed Acorn Winter Squash has 51.59609 mg of Magnesium per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.29 mg

12.6%

Boiled and Mashed Acorn Winter Squash has 0.28973189 mg of Manganese per 7 ounces, which is 12.6% 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

Phosphorus53.6 mg

7.65%

Boiled and Mashed Acorn Winter Squash has 53.580555 mg of Phosphorus per 7 ounces, which is 7.65% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium522 mg

15.4%

Boiled and Mashed Acorn Winter Squash has 521.914295 mg of Potassium per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Boiled and Mashed Acorn Winter Squash has 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.95 mg

0.4%

Boiled and Mashed Acorn Winter Squash has 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.22 mg

Boiled and Mashed Acorn Winter Squash has 0.21829115 mg of Zinc per 7 ounces, which is 2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water178 g

4.8%

Boiled and Mashed Acorn Winter Squash has 178.0065105 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Mashed Acorn Winter Squash:

7 ounces of Mashed Acorn Winter Squash has a good amount of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It has some Vitamin B3 and Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B2, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled and Mashed Acorn Winter Squash:

7 ounces of Mashed Acorn Winter Squash has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Calcium.
While 7 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 7 ounces of Boiled and Mashed Acorn Winter Squash:

7 ounces of Mashed Acorn Winter Squash has a good amount of Carbohydrate and Fiber.
It has some Omega 3.
While 7 ounces of product has trace amounts of 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 7 ounces of Mashed Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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