Nutrients in 14 ounces of Frozen Butternut Winter Squash

Frozen Butternut Winter Squash, Unprepared.

Macros Ratio

Protein Fat Carbs

11%

88%

14 oz ▼

Macro Nutrients

Frozen Butternut Winter Squash

Energy226 kcal

7.8%

Frozen Butternut Winter Squash, Unprepared has 226.22901 kcal of Energy per 14 ounces, which is 7.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Frozen Butternut Winter Squash, Unprepared has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.083 g

0.26%

Frozen Butternut Winter Squash, Unprepared has 0.08334753 g of Saturated Fat per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.45%

Frozen Butternut Winter Squash, Unprepared has 0.10319218 g of Omega 3 per 14 ounces, which is 6.45% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.37%

Frozen Butternut Winter Squash, Unprepared has 0.06350288 g of Omega 6 per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Butternut Winter Squash, Unprepared has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57 g

44%

Frozen Butternut Winter Squash, Unprepared has 57.1922813 g of Carbohydrate per 14 ounces, which is 44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.2 g

15.5%

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

Frozen Butternut Winter Squash, Unprepared has 11.2320719 g of Sugars per 14 ounces, which is 15.5% 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

Fiber5.16 g

13.6%

Frozen Butternut Winter Squash, Unprepared has 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Frozen Butternut Winter Squash, Unprepared has 6.9853168 g of Protein per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Butternut Winter Squash

Vitamin A953 μg

106%

RAE, retinol activity equivalents

Frozen Butternut Winter Squash, Unprepared has 952.5432 μg of Vitamin A per 14 ounces, which is 106% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.8%

Thiamine

Frozen Butternut Winter Squash, Unprepared has 0.3572037 mg of Vitamin B1 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

18%

Riboflavin

Frozen Butternut Winter Squash, Unprepared has 0.23416687 mg of Vitamin B2 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.94 mg

18.4%

Niacin, nicotinic acid, niacinamide

Frozen Butternut Winter Squash, Unprepared has 2.9370082 mg of Vitamin B3 per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg

17.5%

Pantothenic acid

Frozen Butternut Winter Squash, Unprepared has 0.87713353 mg of Vitamin B5 per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

33.6%

Pyridoxine

Frozen Butternut Winter Squash, Unprepared has 0.4365823 mg of Vitamin B6 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

24%

Folates and Folic Acid

Frozen Butternut Winter Squash, Unprepared has 95.25432 μg of Vitamin B9 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Butternut Winter Squash, Unprepared has 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 C24.6 mg

27.3%

Ascorbic acid

Frozen Butternut Winter Squash, Unprepared has 24.607366 mg of Vitamin C per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Butternut Winter Squash, Unprepared has 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 E7.34 mg

49%

Tocopherols and Tocotrienols

Frozen Butternut Winter Squash, Unprepared has 7.3425205 mg of Vitamin E per 14 ounces, which is 49% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.56 μg

4.63%

Phytomenadione or phylloquinone

Frozen Butternut Winter Squash, Unprepared has 5.556502 μg of Vitamin K per 14 ounces, which is 4.63% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Butternut Winter Squash

Calcium115 mg

11.5%

Frozen Butternut Winter Squash, Unprepared has 115.09897 mg of Calcium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22.5%

Frozen Butternut Winter Squash, Unprepared has 0.20241543 mg of Copper per 14 ounces, which is 22.5% 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

Iron3.5 mg

43.7%

Frozen Butternut Winter Squash, Unprepared has 3.4926584 mg of Iron per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.6 mg

13.2%

Frozen Butternut Winter Squash, Unprepared has 55.56502 mg of Magnesium per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.98 mg

42.8%

Frozen Butternut Winter Squash, Unprepared has 0.98429464 mg of Manganese per 14 ounces, which is 42.8% 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

Phosphorus87.3 mg

12.5%

Frozen Butternut Winter Squash, Unprepared has 87.31646 mg of Phosphorus per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium841 mg

24.7%

Frozen Butternut Winter Squash, Unprepared has 841.41316 mg of Potassium per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Frozen Butternut Winter Squash, Unprepared has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Frozen Butternut Winter Squash, Unprepared has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Frozen Butternut Winter Squash, Unprepared has 0.6747181 mg of Zinc per 14 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water327 g

8.85%

Frozen Butternut Winter Squash, Unprepared has 327.436725 g of Water per 14 ounces, which is 8.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Frozen Butternut Winter Squash, Unprepared:

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

Minerals in 14 ounces of Frozen Butternut Winter Squash, Unprepared:

14 ounces of Frozen Butternut Winter Squash is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium and Phosphorus.
It also has some Selenium and Zinc.
It has no Sodium.

Macronutrients in 14 ounces of Frozen Butternut Winter Squash, Unprepared:

14 ounces of Frozen Butternut Winter Squash is an excellent source of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
It also has some Omega 3.
It has no Fat, Saturated Fat and Omega 6.

Compare Frozen Butternut Winter Squash, Unprepared with:

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

Food Info

Nutrients in 14 ounces of Frozen Butternut Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Butternut Winter Squash, Unprepared with: