Nutrients in 7 ounces of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Macros Ratio

Protein Fat Carbs

17%

74%

7 oz ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy59.5 kcal

2.05%

Boiled and Mashed Hubbard Winter Squash has 59.53395 kcal of Energy per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.73 g

0.76%

Boiled and Mashed Hubbard Winter Squash has 0.73425205 g of Fat per 7 ounces, which is 0.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Boiled and Mashed Hubbard Winter Squash has 0.15081934 g of Saturated Fat per 7 ounces, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Boiled and Mashed Hubbard Winter Squash has 0.192493105 g of Omega 3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.68%

Boiled and Mashed Hubbard Winter Squash has 0.11509897 g of Omega 6 per 7 ounces, which is 0.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate13 g

9.86%

Boiled and Mashed Hubbard Winter Squash has 12.8196439 g of Carbohydrate per 7 ounces, which is 9.86% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.8 g

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

Boiled and Mashed Hubbard Winter Squash has 5.81448245 g of Sugars per 7 ounces, which is 8% 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

Fiber5.75 g

15%

Boiled and Mashed Hubbard Winter Squash has 5.7549485 g of Fiber per 7 ounces, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.94 g

5.24%

Boiled and Mashed Hubbard Winter Squash has 2.9370082 g of Protein per 7 ounces, which is 5.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A397 μg

44%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 396.893 μg of Vitamin A per 7 ounces, which is 44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.083 mg

6.95%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.08334753 mg of Vitamin B1 per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.056 mg

4.27%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.05556502 mg of Vitamin B2 per 7 ounces, which is 4.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.66 mg

4.14%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 0.66281131 mg of Vitamin B3 per 7 ounces, which is 4.14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.8%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 0.589386105 mg of Vitamin B5 per 7 ounces, which is 11.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.7%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 0.204399895 mg of Vitamin B6 per 7 ounces, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920 μg

4.96%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 19.84465 μg of Vitamin B9 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 Hubbard 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 Hubbard 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 E0.24 mg

1.6%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 0.2381358 mg of Vitamin E per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.65%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 1.984465 μg of Vitamin K per 7 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium20 mg

Boiled and Mashed Hubbard Winter Squash has 19.84465 mg of Calcium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.093 mg

10.4%

Boiled and Mashed Hubbard Winter Squash has 0.093269855 mg of Copper per 7 ounces, which is 10.4% 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

Iron0.56 mg

6.95%

Boiled and Mashed Hubbard Winter Squash has 0.5556502 mg of Iron per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Boiled and Mashed Hubbard Winter Squash has 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.25 mg

11%

Boiled and Mashed Hubbard Winter Squash has 0.25004259 mg of Manganese per 7 ounces, which is 11% 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

Phosphorus27.8 mg

3.97%

Boiled and Mashed Hubbard Winter Squash has 27.78251 mg of Phosphorus per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium425 mg

12.5%

Boiled and Mashed Hubbard Winter Squash has 424.67551 mg of Potassium per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Boiled and Mashed Hubbard Winter Squash has 0.5953395 μg of Selenium per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Boiled and Mashed Hubbard Winter Squash has 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.2 mg

1.8%

Boiled and Mashed Hubbard Winter Squash has 0.1984465 mg of Zinc per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Boiled and Mashed Hubbard Winter Squash has 180.7847615 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

7 ounces of Mashed Hubbard Winter Squash has a good amount of Omega 3, Carbohydrate, Sugars and Fiber.
It has some Protein.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Boiled and Mashed Hubbard Winter Squash with:

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

Food Info

Nutrients in 7 ounces of Mashed Hubbard Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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