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Nutrients in 1 kilogram of Baked Butternut Winter Squash

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

Macros Ratio

Protein Fat Carbs
8%
2%
90%
1 kg ▼

Macro Nutrients

Baked Butternut Winter Squash
Energy400 kcal
13.8%
Baked Butternut Winter Squash has 400 kcal of Energy per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.9 g
0.93%
Baked Butternut Winter Squash has 0.9 g of Fat per 1 kilogram, which is 0.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.19 g
0.59%
Baked Butternut Winter Squash has 0.19 g of Saturated Fat per 1 kilogram, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
15%
Baked Butternut Winter Squash has 0.24 g of Omega 3 per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.82%
Baked Butternut Winter Squash has 0.14 g of Omega 6 per 1 kilogram, which is 0.82% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate105 g
80.7%
Baked Butternut Winter Squash has 104.9 g of Carbohydrate per 1 kilogram, which is 80.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19.7 g
27%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Butternut Winter Squash has 19.7 g of Sugars per 1 kilogram, which is 27% 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
Fiber32 g
84.2%
Baked Butternut Winter Squash has 32 g of Fiber per 1 kilogram, which is 84.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9 g
16%
Baked Butternut Winter Squash has 9 g of Protein per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Butternut Winter Squash
Vitamin A5580 μg
620%
RAE, retinol activity equivalents
Baked Butternut Winter Squash has 5580 μg of Vitamin A per 1 kilogram, which is 620% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg
60%
Thiamine
Baked Butternut Winter Squash has 0.72 mg of Vitamin B1 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
13%
Riboflavin
Baked Butternut Winter Squash has 0.17 mg of Vitamin B2 per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.7 mg
60.6%
Niacin, nicotinic acid, niacinamide
Baked Butternut Winter Squash has 9.69 mg of Vitamin B3 per 1 kilogram, which is 60.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg
71.8%
Pantothenic acid
Baked Butternut Winter Squash has 3.59 mg of Vitamin B5 per 1 kilogram, which is 71.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.24 mg
95%
Pyridoxine
Baked Butternut Winter Squash has 1.24 mg of Vitamin B6 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9190 μg
47.5%
Folates and Folic Acid
Baked Butternut Winter Squash has 190 μg of Vitamin B9 per 1 kilogram, which is 47.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C151 mg
168%
Ascorbic acid
Baked Butternut Winter Squash has 151 mg of Vitamin C per 1 kilogram, which is 168% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13 mg
86%
Tocopherols and Tocotrienols
Baked Butternut Winter Squash has 12.9 mg of Vitamin E per 1 kilogram, which is 86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K10 μg
8.33%
Phytomenadione or phylloquinone
Baked Butternut Winter Squash has 10 μg of Vitamin K per 1 kilogram, which is 8.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Butternut Winter Squash
Calcium410 mg
41%
Baked Butternut Winter Squash has 410 mg of Calcium per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
72.2%
Baked Butternut Winter Squash has 0.65 mg of Copper per 1 kilogram, which is 72.2% 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
Iron6 mg
75%
Baked Butternut Winter Squash has 6 mg of Iron per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium290 mg
69%
Baked Butternut Winter Squash has 290 mg of Magnesium per 1 kilogram, which is 69% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.72 mg
74.8%
Baked Butternut Winter Squash has 1.72 mg of Manganese per 1 kilogram, which is 74.8% 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
Phosphorus270 mg
38.6%
Baked Butternut Winter Squash has 270 mg of Phosphorus per 1 kilogram, which is 38.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2840 mg
83.5%
Baked Butternut Winter Squash has 2840 mg of Potassium per 1 kilogram, which is 83.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5 μg
9.1%
Baked Butternut Winter Squash has 5 μg of Selenium per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium40 mg
2.67%
Baked Butternut Winter Squash has 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.3 mg
12%
Baked Butternut Winter Squash has 1.3 mg of Zinc per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water878 g
23.7%
Baked Butternut Winter Squash has 878 g of Water per 1 kilogram, which is 23.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Baked Butternut Winter Squash:
Minerals in 1 kilogram of Baked Butternut Winter Squash:
Macronutrients in 1 kilogram of Baked Butternut Winter Squash:



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