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Nutrients in 100 calories of Baked Butternut Winter Squash

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

Weight per 100 Calories

Baked Butternut Winter Squash
250g

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
100 kcal ▼

Macro Nutrients

Baked Butternut Winter Squash
Energy100 kcal
3.45%
Baked Butternut 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
Fat0.23 g
0.23%
Baked Butternut Winter Squash has 0.225 g of Fat per 100 calories, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.048 g
0.15%
Baked Butternut Winter Squash has 0.0475 g of Saturated Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.06 g
3.75%
Baked Butternut Winter Squash has 0.06 g of Omega 3 per 100 calories, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.035 g
0.21%
Baked Butternut Winter Squash has 0.035 g of Omega 6 per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked Butternut 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
Carbohydrate26.2 g
20%
Baked Butternut Winter Squash has 26.225 g of Carbohydrate per 100 calories, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.93 g
6.8%
Baked Butternut Winter Squash has 4.925 g of Sugars per 100 calories, which is 6.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber8 g
21%
Baked Butternut Winter Squash has 8 g of Fiber per 100 calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.25 g
4%
Baked Butternut Winter Squash has 2.25 g of Protein per 100 calories, which is 4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Baked Butternut Winter Squash
Vitamin A1395 μg
155%
RAE, retinol activity equivalents
Baked Butternut Winter Squash has 1395 μg of Vitamin A per 100 calories, which is 155% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.18 mg
15%
Thiamine
Baked Butternut Winter Squash has 0.18 mg of Vitamin B1 per 100 calories, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.043 mg
3.27%
Riboflavin
Baked Butternut Winter Squash has 0.0425 mg of Vitamin B2 per 100 calories, which is 3.27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.42 mg
15%
Niacin, nicotinic acid, niacinamide
Baked Butternut Winter Squash has 2.4225 mg of Vitamin B3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.31 mg
24%
Pyridoxine
Baked Butternut Winter Squash has 0.31 mg of Vitamin B6 per 100 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B947.5 μg
12%
Folates and Folic Acid
Baked Butternut Winter Squash has 47.5 μg of Vitamin B9 per 100 calories, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Butternut 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
Vitamin C37.8 mg
42%
Ascorbic acid
Baked Butternut Winter Squash has 37.75 mg of Vitamin C per 100 calories, which is 42% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Butternut 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
Vitamin E3.23 mg
21.5%
Tocopherols and Tocotrienols
Baked Butternut Winter Squash has 3.225 mg of Vitamin E per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.5 μg
2.1%
Phytomenadione or phylloquinone
Baked Butternut Winter Squash has 2.5 μg of Vitamin K per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash
Calcium103 mg
10.3%
Baked Butternut Winter Squash has 102.5 mg of Calcium per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18%
Baked Butternut 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
Iron1.5 mg
18.8%
Baked Butternut Winter Squash has 1.5 mg of Iron per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium72.5 mg
17.3%
Baked Butternut Winter Squash has 72.5 mg of Magnesium per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.43 mg
18.7%
Baked Butternut Winter Squash has 0.43 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
Phosphorus67.5 mg
9.64%
Baked Butternut Winter Squash has 67.5 mg of Phosphorus per 100 calories, which is 9.64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium710 mg
21%
Baked Butternut Winter Squash has 710 mg of Potassium per 100 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.25 μg
2.27%
Baked Butternut 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
Sodium10 mg
0.67%
Baked Butternut Winter Squash has 10 mg of Sodium per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
2.95%
Baked Butternut 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
Water220 g
5.93%
Baked Butternut Winter Squash has 219.5 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 Baked Butternut Winter Squash:
100 calories of Baked Butternut Winter Squash has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B6, Vitamin C and Vitamin E. It also has a good amount of Vitamin B1, Vitamin B3 and Vitamin B9. This vegetable has some Vitamin B2. While 100 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Baked Butternut Winter Squash:
100 calories of Baked Butternut Winter Squash is an excellent source of Potassium. It has a good amount of Calcium, Copper, Iron, 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 Baked Butternut Winter Squash:
100 calories of Baked Butternut Winter Squash is an excellent source of Carbohydrate and Fiber. It has some Omega 3, Sugars and Protein. It has no Fat, Saturated Fat and Omega 6.



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