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Nutrients in 100 grams of Baked Butternut Winter Squash

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
100 g ▼

Macro Nutrients

Baked Butternut Winter Squash
Energy40 kcal
1.38%
Baked Butternut 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
Fat0.09 g
0.093%
Baked Butternut Winter Squash has 0.09 g of Fat per 100 grams, which is 0.093% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.019 g
0.059%
Baked Butternut Winter Squash has 0.019 g of Saturated Fat per 100 grams, which is 0.059% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.024 g
1.5%
Baked Butternut Winter Squash has 0.024 g of Omega 3 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.014 g
0.082%
Baked Butternut Winter Squash has 0.014 g of Omega 6 per 100 grams, which is 0.082% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate10.5 g
8.07%
Baked Butternut Winter Squash has 10.49 g of Carbohydrate per 100 grams, which is 8.07% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.97 g
2.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Butternut Winter Squash has 1.97 g of Sugars per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber3.2 g
8.42%
Baked Butternut Winter Squash has 3.2 g of Fiber per 100 grams, which is 8.42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein0.9 g
1.6%
Baked Butternut Winter Squash has 0.9 g of Protein per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Butternut Winter Squash
Vitamin A558 μg
62%
RAE, retinol activity equivalents
Baked Butternut Winter Squash has 558 μg of Vitamin A per 100 grams, which is 62% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.072 mg
6%
Thiamine
Baked Butternut Winter Squash has 0.072 mg of Vitamin B1 per 100 grams, which is 6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.017 mg
1.3%
Riboflavin
Baked Butternut Winter Squash has 0.017 mg of Vitamin B2 per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.97 mg
6.06%
Niacin, nicotinic acid, niacinamide
Baked Butternut Winter Squash has 0.969 mg of Vitamin B3 per 100 grams, which is 6.06% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg
7.2%
Pantothenic acid
Baked Butternut Winter Squash has 0.359 mg of Vitamin B5 per 100 grams, which is 7.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg
9.54%
Pyridoxine
Baked Butternut Winter Squash has 0.124 mg of Vitamin B6 per 100 grams, which is 9.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B919 μg
4.75%
Folates and Folic Acid
Baked Butternut Winter Squash has 19 μg of Vitamin B9 per 100 grams, which is 4.75% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C15 mg
16.8%
Ascorbic acid
Baked Butternut Winter Squash has 15.1 mg of Vitamin C per 100 grams, which is 16.8% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg
8.6%
Tocopherols and Tocotrienols
Baked Butternut Winter Squash has 1.29 mg of Vitamin E per 100 grams, which is 8.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1 μg
0.83%
Phytomenadione or phylloquinone
Baked Butternut Winter Squash has 1 μg of Vitamin K per 100 grams, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash
Calcium41 mg
4.1%
Baked Butternut Winter Squash has 41 mg of Calcium per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.065 mg
7.22%
Baked Butternut 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
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.6 mg
7.5%
Baked Butternut Winter Squash has 0.6 mg of Iron per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium29 mg
6.9%
Baked Butternut Winter Squash has 29 mg of Magnesium per 100 grams, which is 6.9% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.17 mg
7.48%
Baked Butternut Winter Squash has 0.172 mg of Manganese per 100 grams, which is 7.48% 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
Phosphorus27 mg
3.86%
Baked Butternut Winter Squash has 27 mg of Phosphorus per 100 grams, which is 3.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium284 mg
8.35%
Baked Butternut Winter Squash has 284 mg of Potassium per 100 grams, which is 8.35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.5 μg
0.91%
Baked Butternut 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
Sodium4 mg
0.27%
Baked Butternut Winter Squash has 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.13 mg
1.2%
Baked Butternut 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%
Baked Butternut Winter Squash has 87.8 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 Baked Butternut Winter Squash:
Minerals in 100 grams of Baked Butternut Winter Squash:
Macronutrients in 100 grams of Baked Butternut Winter Squash:



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