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Nutrients in 100 calories of Acorn Winter Squash

Raw Acorn Winter Squash (Cucurbita maxima).

Weight per 100 Calories

Acorn Winter Squash
250g

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

Macros Ratio

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

Macro Nutrients

Acorn Winter Squash
Energy100 kcal
3.45%
Raw 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%
Raw 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 Fat0.053 g
0.16%
Raw Acorn Winter Squash has 0.0525 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
4.06%
Raw Acorn Winter Squash has 0.065 g of Omega 3 per 100 calories, which is 4.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.04 g
0.24%
Raw Acorn Winter Squash has 0.04 g of Omega 6 per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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%
Raw Acorn Winter Squash has 26.05 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
Fiber3.75 g
9.87%
Raw Acorn Winter Squash has 3.75 g of Fiber per 100 calories, which is 9.87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2 g
3.57%
Raw 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

Acorn Winter Squash
Vitamin A45 μg
5%
RAE, retinol activity equivalents
Raw Acorn Winter Squash has 45 μg of Vitamin A per 100 calories, which is 5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg
29%
Thiamine
Raw Acorn Winter Squash has 0.35 mg of Vitamin B1 per 100 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.025 mg
1.92%
Riboflavin
Raw Acorn Winter Squash has 0.025 mg of Vitamin B2 per 100 calories, which is 1.92% 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
Raw Acorn Winter Squash has 1.75 mg of Vitamin B3 per 100 calories, 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
Raw Acorn Winter Squash has 1 mg of Vitamin B5 per 100 calories, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg
29.6%
Pyridoxine
Raw Acorn Winter Squash has 0.385 mg of Vitamin B6 per 100 calories, which is 29.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B942.5 μg
10.6%
Folates and Folic Acid
Raw Acorn Winter Squash has 42.5 μg of Vitamin B9 per 100 calories, which is 10.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C27.5 mg
30.6%
Ascorbic acid
Raw Acorn Winter Squash has 27.5 mg of Vitamin C per 100 calories, which is 30.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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

Acorn Winter Squash
Calcium82.5 mg
8.25%
Raw Acorn Winter Squash has 82.5 mg of Calcium per 100 calories, which is 8.25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Raw Acorn Winter Squash has 0.1625 mg of Copper per 100 calories, which is 18% 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
Iron1.75 mg
22%
Raw Acorn Winter Squash has 1.75 mg of Iron per 100 calories, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium80 mg
19%
Raw Acorn Winter Squash has 80 mg of Magnesium per 100 calories, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.42 mg
18%
Raw Acorn Winter Squash has 0.4175 mg of Manganese per 100 calories, which is 18% 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
Phosphorus90 mg
13%
Raw Acorn Winter Squash has 90 mg of Phosphorus per 100 calories, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium868 mg
25.5%
Raw Acorn Winter Squash has 867.5 mg of Potassium per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.25 μg
2.27%
Raw 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
Sodium7.5 mg
0.5%
Raw Acorn Winter Squash has 7.5 mg of Sodium per 100 calories, which is 0.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
2.95%
Raw Acorn Winter Squash has 0.325 mg of Zinc per 100 calories, which is 2.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water219 g
5.93%
Raw Acorn Winter Squash has 219.45 g of Water per 100 calories, which is 5.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Acorn Winter Squash:
Minerals in 100 calories of Raw Acorn Winter Squash:
Macronutrients in 100 calories of Raw Acorn Winter Squash:



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