Nutrients in 100 calories of Mashed Hubbard Winter Squash

Boiled and Mashed Hubbard Winter Squash.

Weight per 100 Calories

Mashed Hubbard Winter Squash

333g

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

Macros Ratio

Protein Fat Carbs

17%

74%

100 kcal ▼

Macro Nutrients

Mashed Hubbard Winter Squash

Energy100 kcal

3.45%

Boiled and Mashed Hubbard 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

Fat1.23 g

1.27%

Boiled and Mashed Hubbard Winter Squash has 1.2333333333333 g of Fat per 100 calories, which is 1.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.79%

Boiled and Mashed Hubbard Winter Squash has 0.25333333333333 g of Saturated Fat per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.32 g

20.2%

Boiled and Mashed Hubbard Winter Squash has 0.32333333333333 g of Omega 3 per 100 calories, which is 20.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.14%

Boiled and Mashed Hubbard Winter Squash has 0.19333333333333 g of Omega 6 per 100 calories, which is 1.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Mashed Hubbard 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

Carbohydrate21.5 g

16.6%

Boiled and Mashed Hubbard Winter Squash has 21.533333333333 g of Carbohydrate per 100 calories, which is 16.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.77 g

13.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Mashed Hubbard Winter Squash has 9.7666666666667 g of Sugars per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber9.67 g

25.4%

Boiled and Mashed Hubbard Winter Squash has 9.6666666666667 g of Fiber per 100 calories, which is 25.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.93 g

8.8%

Boiled and Mashed Hubbard Winter Squash has 4.9333333333333 g of Protein per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mashed Hubbard Winter Squash

Vitamin A667 μg

74%

RAE, retinol activity equivalents

Boiled and Mashed Hubbard Winter Squash has 666.66666666667 μg of Vitamin A per 100 calories, which is 74% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

11.7%

Thiamine

Boiled and Mashed Hubbard Winter Squash has 0.14 mg of Vitamin B1 per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.093 mg

7.18%

Riboflavin

Boiled and Mashed Hubbard Winter Squash has 0.093333333333333 mg of Vitamin B2 per 100 calories, which is 7.18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.96%

Niacin, nicotinic acid, niacinamide

Boiled and Mashed Hubbard Winter Squash has 1.1133333333333 mg of Vitamin B3 per 100 calories, which is 6.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.99 mg

20%

Pantothenic acid

Boiled and Mashed Hubbard Winter Squash has 0.99 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 B60.34 mg

26.4%

Pyridoxine

Boiled and Mashed Hubbard Winter Squash has 0.34333333333333 mg of Vitamin B6 per 100 calories, which is 26.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B933.3 μg

8.33%

Folates and Folic Acid

Boiled and Mashed Hubbard Winter Squash has 33.333333333333 μg of Vitamin B9 per 100 calories, which is 8.33% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Mashed Hubbard 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 C21.7 mg

24%

Ascorbic acid

Boiled and Mashed Hubbard Winter Squash has 21.666666666667 mg of Vitamin C per 100 calories, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Mashed Hubbard 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 E0.4 mg

2.67%

Tocopherols and Tocotrienols

Boiled and Mashed Hubbard Winter Squash has 0.4 mg of Vitamin E per 100 calories, which is 2.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.33 μg

2.78%

Phytomenadione or phylloquinone

Boiled and Mashed Hubbard Winter Squash has 3.3333333333333 μg of Vitamin K per 100 calories, which is 2.78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mashed Hubbard Winter Squash

Calcium33.3 mg

3.33%

Boiled and Mashed Hubbard Winter Squash has 33.333333333333 mg of Calcium per 100 calories, which is 3.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.4%

Boiled and Mashed Hubbard Winter Squash has 0.15666666666667 mg of Copper per 100 calories, which is 17.4% 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

Iron0.93 mg

11.7%

Boiled and Mashed Hubbard Winter Squash has 0.93333333333333 mg of Iron per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.3 mg

10.3%

Boiled and Mashed Hubbard Winter Squash has 43.333333333333 mg of Magnesium per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.42 mg

18.3%

Boiled and Mashed Hubbard Winter Squash has 0.42 mg of Manganese per 100 calories, which is 18.3% 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

Phosphorus46.7 mg

6.67%

Boiled and Mashed Hubbard Winter Squash has 46.666666666667 mg of Phosphorus per 100 calories, which is 6.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium713 mg

21%

Boiled and Mashed Hubbard Winter Squash has 713.33333333333 mg of Potassium per 100 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1 μg

1.8%

Boiled and Mashed Hubbard Winter Squash has 1 μg of Selenium per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.7 mg

1.1%

Boiled and Mashed Hubbard Winter Squash has 16.666666666667 mg of Sodium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.33 mg

3.03%

Boiled and Mashed Hubbard 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

Water304 g

8.2%

Boiled and Mashed Hubbard Winter Squash has 303.66666666667 g of Water per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

100 calories of Mashed Hubbard Winter Squash is an excellent source of Vitamin A, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
It also has some Vitamin B3, Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

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

100 calories of Mashed Hubbard Winter Squash is an excellent source of Potassium.
It has a good amount of Copper, Iron, Magnesium and Manganese.
It also has some Calcium, Phosphorus and Zinc.
The product has trace amounts of Selenium and Sodium.

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

100 calories of Mashed Hubbard Winter Squash is an excellent source of Omega 3 and Fiber.
It has a good amount of Carbohydrate, Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Boiled and Mashed Hubbard Winter Squash with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Mashed Hubbard Winter Squash

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Mashed Hubbard Winter Squash with: