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Nutrients in 100 calories of Baked Acorn Winter Squash

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

Weight per 100 Calories

Baked Acorn Winter Squash
179g

Baked Acorn Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
2%
91%
100 kcal ▼

Macro Nutrients

Baked Acorn Winter Squash
Energy100 kcal
3.45%
Baked Acorn Winter Squash has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.25 g
0.26%
Baked Acorn Winter Squash has 0.25 g of Fat per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Baked Acorn Winter Squash has 0.051785714285714 g of Saturated Fat per 100 calories, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.066 g
4.13%
Baked Acorn Winter Squash has 0.066071428571429 g of Omega 3 per 100 calories, which is 4.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.039 g
0.23%
Baked Acorn Winter Squash has 0.039285714285714 g of Omega 6 per 100 calories, which is 0.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked Acorn Winter Squash has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate26 g
20%
Baked Acorn Winter Squash has 26.035714285714 g of Carbohydrate per 100 calories, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber7.86 g
20.7%
Baked Acorn Winter Squash has 7.8571428571429 g of Fiber per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2 g
3.57%
Baked Acorn Winter Squash has 2 g of Protein per 100 calories, which is 3.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Acorn Winter Squash
Vitamin A37.5 μg
4.17%
RAE, retinol activity equivalents
Baked Acorn Winter Squash has 37.5 μg of Vitamin A per 100 calories, which is 4.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25%
Thiamine
Baked Acorn Winter Squash has 0.29821428571429 mg of Vitamin B1 per 100 calories, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.023 mg
1.8%
Riboflavin
Baked Acorn Winter Squash has 0.023214285714286 mg of Vitamin B2 per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.57 mg
9.83%
Niacin, nicotinic acid, niacinamide
Baked Acorn Winter Squash has 1.5732142857143 mg of Vitamin B3 per 100 calories, which is 9.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg
18%
Pantothenic acid
Baked Acorn Winter Squash has 0.9 mg of Vitamin B5 per 100 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg
26.6%
Pyridoxine
Baked Acorn Winter Squash has 0.34642857142857 mg of Vitamin B6 per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B934 μg
8.5%
Folates and Folic Acid
Baked Acorn Winter Squash has 33.928571428571 μg of Vitamin B9 per 100 calories, which is 8.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Acorn Winter Squash has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19.3 mg
21.4%
Ascorbic acid
Baked Acorn Winter Squash has 19.285714285714 mg of Vitamin C per 100 calories, which is 21.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Acorn Winter Squash has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Baked Acorn Winter Squash
Calcium78.6 mg
7.86%
Baked Acorn Winter Squash has 78.571428571429 mg of Calcium per 100 calories, which is 7.86% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Baked Acorn Winter Squash has 0.15357142857143 mg of Copper per 100 calories, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.66 mg
20.8%
Baked Acorn Winter Squash has 1.6607142857143 mg of Iron per 100 calories, which is 20.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium76.8 mg
18.3%
Baked Acorn Winter Squash has 76.785714285714 mg of Magnesium per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.43 mg
18.8%
Baked Acorn Winter Squash has 0.43214285714286 mg of Manganese per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus80.4 mg
11.5%
Baked Acorn Winter Squash has 80.357142857143 mg of Phosphorus per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium780 mg
23%
Baked Acorn Winter Squash has 780.35714285714 mg of Potassium per 100 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.25 μg
2.27%
Baked Acorn Winter Squash has 1.25 μg of Selenium per 100 calories, which is 2.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.14 mg
0.48%
Baked Acorn Winter Squash has 7.1428571428571 mg of Sodium per 100 calories, which is 0.48% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.3 mg
2.76%
Baked Acorn Winter Squash has 0.30357142857143 mg of Zinc per 100 calories, which is 2.76% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water148 g
4%
Baked Acorn Winter Squash has 148.03571428571 g of Water per 100 calories, which is 4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Baked Acorn Winter Squash:
Minerals in 100 calories of Baked Acorn Winter Squash:
Macronutrients in 100 calories of Baked Acorn Winter Squash:



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