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Nutrients in 100 calories of Butternut Winter Squash

Raw Butternut Winter Squash (Cucurbita moschata).

Weight per 100 Calories

Butternut Winter Squash
222g

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

Macros Ratio

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

Macro Nutrients

Butternut Winter Squash
Energy100 kcal
3.45%
Raw 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
Fat0.22 g
0.23%
Raw Butternut Winter Squash has 0.22222222222222 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 Fat0.047 g
0.15%
Raw Butternut Winter Squash has 0.046666666666667 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 30.058 g
3.6%
Raw Butternut Winter Squash has 0.057777777777778 g of Omega 3 per 100 calories, which is 3.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.036 g
0.21%
Raw Butternut Winter Squash has 0.035555555555556 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%
Raw 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 g
20%
Raw Butternut Winter Squash has 25.977777777778 g of Carbohydrate per 100 calories, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.9 g
6.74%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butternut Winter Squash has 4.8888888888889 g of Sugars per 100 calories, which is 6.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.2 g
3.03%
≤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]
Raw Butternut Winter Squash has 2.2 g of Fructose per 100 calories, which is 3.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.2 g
%
Raw Butternut Winter Squash has 2.2 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.49 g
%
Raw Butternut Winter Squash has 0.48888888888889 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.44 g
11.7%
Raw Butternut Winter Squash has 4.4444444444444 g of Fiber per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.22 g
3.97%
Raw Butternut Winter Squash has 2.2222222222222 g of Protein per 100 calories, which is 3.97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butternut Winter Squash
Vitamin A1182 μg
131%
RAE, retinol activity equivalents
Raw Butternut Winter Squash has 1182.2222222222 μg of Vitamin A per 100 calories, which is 131% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg
18.5%
Thiamine
Raw Butternut Winter Squash has 0.22222222222222 mg of Vitamin B1 per 100 calories, which is 18.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.044 mg
3.4%
Riboflavin
Raw Butternut Winter Squash has 0.044444444444444 mg of Vitamin B2 per 100 calories, which is 3.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.67 mg
16.7%
Niacin, nicotinic acid, niacinamide
Raw Butternut Winter Squash has 2.6666666666667 mg of Vitamin B3 per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.89 mg
17.8%
Pantothenic acid
Raw Butternut Winter Squash has 0.88888888888889 mg of Vitamin B5 per 100 calories, which is 17.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg
26.3%
Pyridoxine
Raw Butternut Winter Squash has 0.34222222222222 mg of Vitamin B6 per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960 μg
15%
Folates and Folic Acid
Raw Butternut Winter Squash has 60 μg of Vitamin B9 per 100 calories, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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
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Vitamin C46.7 mg
52%
Ascorbic acid
Raw Butternut Winter Squash has 46.666666666667 mg of Vitamin C per 100 calories, which is 52% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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
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Vitamin E3.2 mg
21.3%
Tocopherols and Tocotrienols
Raw Butternut Winter Squash has 3.2 mg of Vitamin E per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2.44 μg
2.04%
Phytomenadione or phylloquinone
Raw Butternut Winter Squash has 2.4444444444444 μg of Vitamin K per 100 calories, which is 2.04% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butternut Winter Squash
Calcium107 mg
10.7%
Raw Butternut Winter Squash has 106.66666666667 mg of Calcium per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.8%
Raw Butternut Winter Squash has 0.16 mg of Copper per 100 calories, which is 17.8% 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
Iron1.56 mg
19.4%
Raw Butternut Winter Squash has 1.5555555555556 mg of Iron per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium75.6 mg
18%
Raw Butternut Winter Squash has 75.555555555556 mg of Magnesium per 100 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.45 mg
19.5%
Raw Butternut Winter Squash has 0.44888888888889 mg of Manganese per 100 calories, which is 19.5% 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
Phosphorus73.3 mg
10.5%
Raw Butternut Winter Squash has 73.333333333333 mg of Phosphorus per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium782 mg
23%
Raw Butternut Winter Squash has 782.22222222222 mg of Potassium per 100 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.1 μg
2.02%
Raw Butternut Winter Squash has 1.1111111111111 μg of Selenium per 100 calories, which is 2.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium8.9 mg
0.59%
Raw Butternut Winter Squash has 8.8888888888889 mg of Sodium per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
3.03%
Raw Butternut Winter Squash has 0.33333333333333 mg of Zinc per 100 calories, which is 3.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water192 g
5.2%
Raw Butternut Winter Squash has 192.02222222222 g of Water per 100 calories, which is 5.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Butternut Winter Squash:
Minerals in 100 calories of Raw Butternut Winter Squash:
Macronutrients in 100 calories of Raw Butternut Winter Squash:



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