Nutrients in 100 grams of Acorn Winter Squash

Raw Acorn Winter Squash (Cucurbita maxima).

Macros Ratio

Protein Fat Carbs

91%

100 g ▼

Macro Nutrients

Acorn Winter Squash

Energy40 kcal

1.38%

Raw Acorn Winter Squash has 40 kcal of Energy per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.1%

Raw Acorn Winter Squash has 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.021 g

0.066%

Raw Acorn Winter Squash has 0.021 g of Saturated Fat per 100 grams, which is 0.066% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.026 g

1.63%

Raw Acorn Winter Squash has 0.026 g of Omega 3 per 100 grams, which is 1.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.016 g

0.094%

Raw Acorn Winter Squash has 0.016 g of Omega 6 per 100 grams, which is 0.094% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Acorn Winter Squash has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.4 g

Raw Acorn Winter Squash has 10.42 g of Carbohydrate per 100 grams, which is 8% 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

Fiber1.5 g

3.95%

Raw Acorn Winter Squash has 1.5 g of Fiber per 100 grams, which is 3.95% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.8 g

1.43%

Raw Acorn Winter Squash has 0.8 g of Protein per 100 grams, which is 1.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Acorn Winter Squash

Vitamin A18 μg

RAE, retinol activity equivalents

Raw Acorn Winter Squash has 18 μg of Vitamin A per 100 grams, which is 2% 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

Raw Acorn Winter Squash has 0.14 mg of Vitamin B1 per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.01 mg

0.77%

Riboflavin

Raw Acorn Winter Squash has 0.01 mg of Vitamin B2 per 100 grams, which is 0.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.7 mg

4.38%

Niacin, nicotinic acid, niacinamide

Raw Acorn Winter Squash has 0.7 mg of Vitamin B3 per 100 grams, which is 4.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.4 mg

Pantothenic acid

Raw Acorn Winter Squash has 0.4 mg of Vitamin B5 per 100 grams, which is 8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

12%

Pyridoxine

Raw Acorn Winter Squash has 0.154 mg of Vitamin B6 per 100 grams, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917 μg

4.25%

Folates and Folic Acid

Raw Acorn Winter Squash has 17 μg of Vitamin B9 per 100 grams, which is 4.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Acorn Winter Squash has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11 mg

12.2%

Ascorbic acid

Raw Acorn Winter Squash has 11 mg of Vitamin C per 100 grams, which is 12.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Acorn Winter Squash has 0 IU of Vitamin D per 100 grams, 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

Acorn Winter Squash

Calcium33 mg

3.3%

Raw Acorn Winter Squash has 33 mg of Calcium per 100 grams, which is 3.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.065 mg

7.22%

Raw Acorn Winter Squash has 0.065 mg of Copper per 100 grams, which is 7.22% 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

Iron0.7 mg

8.75%

Raw Acorn Winter Squash has 0.7 mg of Iron per 100 grams, which is 8.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Raw Acorn Winter Squash has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.17 mg

7.26%

Raw Acorn Winter Squash has 0.167 mg of Manganese per 100 grams, which is 7.26% 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

Phosphorus36 mg

5.14%

Raw Acorn Winter Squash has 36 mg of Phosphorus per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium347 mg

10.2%

Raw Acorn Winter Squash has 347 mg of Potassium per 100 grams, which is 10.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.5 μg

0.91%

Raw Acorn Winter Squash has 0.5 μg of Selenium per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3 mg

0.2%

Raw Acorn Winter Squash has 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.13 mg

1.2%

Raw Acorn Winter Squash has 0.13 mg of Zinc per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water87.8 g

2.37%

Raw Acorn Winter Squash has 87.78 g of Water per 100 grams, which is 2.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Acorn Winter Squash:

100 grams of Acorn Winter Squash has a good amount of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C.
It has some Vitamin B3 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin A and Vitamin B2, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Acorn Winter Squash:

100 grams of Acorn Winter Squash has a good amount of Copper, Iron, Magnesium, Manganese and Potassium.
It has some Calcium and Phosphorus.
While 100 grams of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 100 grams of Raw Acorn Winter Squash:

100 grams of Acorn Winter Squash has a good amount of Carbohydrate.
It has some Fiber.
While 100 grams of product has trace amounts of Omega 3 and Protein, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Acorn Winter Squash with:

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

Food Info

Nutrients in 100 grams of Acorn Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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