Nutrients in 14 ounces of Baked All Varieties Winter Squash with Salt

Squash, winter, all varieties, cooked, baked, with salt.

Macros Ratio

Protein Fat Carbs

85%

14 oz ▼

Macro Nutrients

Baked All Varieties Winter Squash with Salt

Energy147 kcal

5.06%

Baked All Varieties Winter Squash with Salt have 146.85041 kcal of Energy per 14 ounces, which is 5.06% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.43%

Baked All Varieties Winter Squash with Salt have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.89%

Baked All Varieties Winter Squash with Salt have 0.28576296 g of Saturated Fat per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Baked All Varieties Winter Squash with Salt have 0.36514156 g of Omega 3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Baked All Varieties Winter Squash with Salt have 0.21829115 g of Omega 6 per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked All Varieties Winter Squash with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate35 g

27%

Baked All Varieties Winter Squash with Salt have 35.1250305 g of Carbohydrate per 14 ounces, which is 27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13 g

18%

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

Baked All Varieties Winter Squash with Salt have 13.097469 g of Sugars per 14 ounces, which is 18% 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

Fiber11 g

29.2%

Baked All Varieties Winter Squash with Salt have 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.53 g

6.3%

Baked All Varieties Winter Squash with Salt have 3.5323477 g of Protein per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked All Varieties Winter Squash with Salt

Vitamin A1036 μg

115%

RAE, retinol activity equivalents

Baked All Varieties Winter Squash with Salt have 1035.89073 μg of Vitamin A per 14 ounces, which is 115% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.064 mg

5.3%

Thiamine

Baked All Varieties Winter Squash with Salt have 0.06350288 mg of Vitamin B1 per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.5%

Riboflavin

Baked All Varieties Winter Squash with Salt have 0.26591831 mg of Vitamin B2 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg

12.3%

Niacin, nicotinic acid, niacinamide

Baked All Varieties Winter Squash with Salt have 1.96462035 mg of Vitamin B3 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg

18.6%

Pantothenic acid

Baked All Varieties Winter Squash with Salt have 0.92872962 mg of Vitamin B5 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.64 mg

49%

Pyridoxine

Baked All Varieties Winter Squash with Salt have 0.63899773 mg of Vitamin B6 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B979.4 μg

20%

Folates and Folic Acid

Baked All Varieties Winter Squash with Salt have 79.3786 μg of Vitamin B9 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked All Varieties Winter Squash with Salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C7.14 mg

7.94%

Ascorbic acid

Baked All Varieties Winter Squash with Salt have 7.144074 mg of Vitamin C per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked All Varieties Winter Squash with Salt have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg

3.18%

Tocopherols and Tocotrienols

Baked All Varieties Winter Squash with Salt have 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17.5 μg

14.6%

Phytomenadione or phylloquinone

Baked All Varieties Winter Squash with Salt have 17.463292 μg of Vitamin K per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked All Varieties Winter Squash with Salt

Calcium87.3 mg

8.73%

Baked All Varieties Winter Squash with Salt have 87.31646 mg of Calcium per 14 ounces, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36%

Baked All Varieties Winter Squash with Salt have 0.32545226 mg of Copper per 14 ounces, which is 36% 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

Iron1.75 mg

22%

Baked All Varieties Winter Squash with Salt have 1.7463292 mg of Iron per 14 ounces, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Baked All Varieties Winter Squash with Salt have 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.74 mg

32.3%

Baked All Varieties Winter Squash with Salt have 0.74218991 mg of Manganese per 14 ounces, which is 32.3% 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

Phosphorus75.4 mg

10.8%

Baked All Varieties Winter Squash with Salt have 75.40967 mg of Phosphorus per 14 ounces, which is 10.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium957 mg

28%

Baked All Varieties Winter Squash with Salt have 956.51213 mg of Potassium per 14 ounces, which is 28% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Baked All Varieties Winter Squash with Salt have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium941 mg

62.7%

Baked All Varieties Winter Squash with Salt have 940.63641 mg of Sodium per 14 ounces, which is 62.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.87 mg

7.94%

Baked All Varieties Winter Squash with Salt have 0.8731646 mg of Zinc per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water354 g

9.57%

Baked All Varieties Winter Squash with Salt have 354.0682453 g of Water per 14 ounces, which is 9.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Baked All Varieties Winter Squash with Salt:

14 ounces of Baked All Varieties Winter Squash with Salt has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K.
This vegetable has some Vitamin B1 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Baked All Varieties Winter Squash with Salt:

14 ounces of Baked All Varieties Winter Squash with Salt is an excellent source of Copper, Iron, Manganese, Potassium and Sodium.
It has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
It also has some Selenium.

Macronutrients in 14 ounces of Baked All Varieties Winter Squash with Salt:

14 ounces of Baked All Varieties Winter Squash with Salt is an excellent source of Omega 3, Carbohydrate and Fiber.
It has a good amount of Sugars.
It also has some Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Baked All Varieties Winter Squash with Salt with:

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Food Info

Nutrients in 14 ounces of Baked All Varieties Winter Squash with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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