Nutrients in 100 calories of Mashed Acorn Winter Squash

Boiled and Mashed Acorn Winter Squash.

Weight per 100 Calories

Mashed Acorn Winter Squash

294g

Boiled and Mashed Acorn Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

100 kcal ▼

Macro Nutrients

Mashed Acorn Winter Squash

Energy100 kcal

3.45%

Boiled and Mashed 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

Fat0.24 g

0.24%

Boiled and Mashed Acorn Winter Squash has 0.23529411764706 g of Fat per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.05 g

0.16%

Boiled and Mashed Acorn Winter Squash has 0.05 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 30.065 g

4.04%

Boiled and Mashed Acorn Winter Squash has 0.064705882352941 g of Omega 3 per 100 calories, which is 4.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.038 g

0.22%

Boiled and Mashed Acorn Winter Squash has 0.038235294117647 g of Omega 6 per 100 calories, which is 0.22% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26 g

20%

Boiled and Mashed Acorn Winter Squash has 25.852941176471 g of Carbohydrate per 100 calories, which is 20% 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

Fiber7.65 g

20%

Boiled and Mashed Acorn Winter Squash has 7.6470588235294 g of Fiber per 100 calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.97 g

3.5%

Boiled and Mashed Acorn Winter Squash has 1.9705882352941 g of Protein per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Acorn Winter Squash

Vitamin A121 μg

13.4%

RAE, retinol activity equivalents

Boiled and Mashed Acorn Winter Squash has 120.58823529412 μg of Vitamin A per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24.5%

Thiamine

Boiled and Mashed Acorn Winter Squash has 0.29411764705882 mg of Vitamin B1 per 100 calories, which is 24.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.024 mg

1.8%

Riboflavin

Boiled and Mashed Acorn Winter Squash has 0.023529411764706 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 B31.56 mg

9.76%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Acorn Winter Squash has 1.5617647058824 mg of Vitamin B3 per 100 calories, which is 9.76% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.89 mg

18%

Pantothenic acid

Boiled and Mashed Acorn Winter Squash has 0.89117647058824 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 B60.34 mg

26.5%

Pyridoxine

Boiled and Mashed Acorn Winter Squash has 0.34411764705882 mg of Vitamin B6 per 100 calories, which is 26.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.4 μg

8.1%

Folates and Folic Acid

Boiled and Mashed Acorn Winter Squash has 32.352941176471 μg of Vitamin B9 per 100 calories, which is 8.1% 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 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 mg

21.2%

Ascorbic acid

Boiled and Mashed Acorn Winter Squash has 19.117647058824 mg of Vitamin C per 100 calories, which is 21.2% 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 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Mashed Acorn Winter Squash

Calcium76.5 mg

7.65%

Boiled and Mashed Acorn Winter Squash has 76.470588235294 mg of Calcium per 100 calories, which is 7.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Boiled and Mashed Acorn Winter Squash has 0.15294117647059 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

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.65 mg

20.6%

Boiled and Mashed Acorn Winter Squash has 1.6470588235294 mg of Iron per 100 calories, which is 20.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Boiled and Mashed Acorn Winter Squash has 76.470588235294 mg of Magnesium per 100 calories, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.43 mg

18.7%

Boiled and Mashed Acorn Winter Squash has 0.42941176470588 mg of Manganese per 100 calories, which is 18.7% 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

Phosphorus79.4 mg

11.3%

Boiled and Mashed Acorn Winter Squash has 79.411764705882 mg of Phosphorus per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium774 mg

22.8%

Boiled and Mashed Acorn Winter Squash has 773.52941176471 mg of Potassium per 100 calories, which is 22.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.18 μg

2.14%

Boiled and Mashed Acorn Winter Squash has 1.1764705882353 μg of Selenium per 100 calories, which is 2.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.82 mg

0.59%

Boiled and Mashed Acorn Winter Squash has 8.8235294117647 mg of Sodium per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.94%

Boiled and Mashed Acorn Winter Squash has 0.32352941176471 mg of Zinc per 100 calories, which is 2.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water264 g

7.13%

Boiled and Mashed Acorn Winter Squash has 263.82352941176 g of Water per 100 calories, which is 7.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Mashed Acorn Winter Squash:

100 calories of Mashed Acorn Winter Squash is an excellent source of Vitamin B1, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B2, it has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Mashed Acorn Winter Squash:

100 calories of Mashed Acorn Winter Squash is an excellent source of Iron and Potassium.
It has a good amount of Calcium, Copper, Magnesium, Manganese and Phosphorus.
It also has some Zinc.
While 100 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 100 calories of Boiled and Mashed Acorn Winter Squash:

100 calories of Mashed Acorn Winter Squash is an excellent source of Fiber.
It has a good amount of Carbohydrate.
It also has some 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 100 calories of Mashed Acorn Winter Squash

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Mashed Acorn Winter Squash with: