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Nutrients in 1 pound of Butternut Winter Squash

Raw Butternut Winter Squash (Cucurbita moschata).

Macros Ratio

Protein Fat Carbs
8%
2%
90%
1 lb ▼

Macro Nutrients

Butternut Winter Squash
Energy204 kcal
7.04%
Raw Butternut Winter Squash has 204.1164 kcal of Energy per 1 pound, which is 7.04% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.45 g
0.47%
Raw Butternut Winter Squash has 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.095 g
0.3%
Raw Butternut Winter Squash has 0.09525432 g of Saturated Fat per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.37%
Raw Butternut Winter Squash has 0.11793392 g of Omega 3 per 1 pound, which is 7.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.073 g
0.43%
Raw Butternut Winter Squash has 0.07257472 g of Omega 6 per 1 pound, which is 0.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Butternut Winter Squash has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate53 g
40.8%
Raw Butternut Winter Squash has 53.0249048 g of Carbohydrate per 1 pound, which is 40.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.98 g
13.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butternut Winter Squash has 9.979024 g of Sugars per 1 pound, which is 13.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.5 g
6.2%
≤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]
Raw Butternut Winter Squash has 4.4905608 g of Fructose per 1 pound, which is 6.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.5 g
%
Raw Butternut Winter Squash has 4.4905608 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1 g
%
Raw Butternut Winter Squash has 0.9979024 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.07 g
24%
Raw Butternut Winter Squash has 9.07184 g of Fiber per 1 pound, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.54 g
8.1%
Raw Butternut Winter Squash has 4.53592 g of Protein per 1 pound, which is 8.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butternut Winter Squash
Vitamin A2413 μg
268%
RAE, retinol activity equivalents
Raw Butternut Winter Squash has 2413.10944 μg of Vitamin A per 1 pound, which is 268% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg
37.8%
Thiamine
Raw Butternut Winter Squash has 0.453592 mg of Vitamin B1 per 1 pound, which is 37.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg
6.98%
Riboflavin
Raw Butternut Winter Squash has 0.0907184 mg of Vitamin B2 per 1 pound, which is 6.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.44 mg
34%
Niacin, nicotinic acid, niacinamide
Raw Butternut Winter Squash has 5.443104 mg of Vitamin B3 per 1 pound, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg
36.3%
Pantothenic acid
Raw Butternut Winter Squash has 1.814368 mg of Vitamin B5 per 1 pound, which is 36.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.7 mg
53.7%
Pyridoxine
Raw Butternut Winter Squash has 0.69853168 mg of Vitamin B6 per 1 pound, which is 53.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9122 μg
30.6%
Folates and Folic Acid
Raw Butternut Winter Squash has 122.46984 μg of Vitamin B9 per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Butternut Winter Squash has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C95 mg
106%
Ascorbic acid
Raw Butternut Winter Squash has 95.25432 mg of Vitamin C per 1 pound, which is 106% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Butternut Winter Squash has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.53 mg
43.5%
Tocopherols and Tocotrienols
Raw Butternut Winter Squash has 6.5317248 mg of Vitamin E per 1 pound, which is 43.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5 μg
4.16%
Phytomenadione or phylloquinone
Raw Butternut Winter Squash has 4.989512 μg of Vitamin K per 1 pound, which is 4.16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butternut Winter Squash
Calcium218 mg
21.8%
Raw Butternut Winter Squash has 217.72416 mg of Calcium per 1 pound, which is 21.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.3%
Raw Butternut Winter Squash has 0.32658624 mg of Copper per 1 pound, which is 36.3% 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
Iron3.18 mg
39.7%
Raw Butternut Winter Squash has 3.175144 mg of Iron per 1 pound, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium154 mg
36.7%
Raw Butternut Winter Squash has 154.22128 mg of Magnesium per 1 pound, which is 36.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.92 mg
40%
Raw Butternut Winter Squash has 0.91625584 mg of Manganese per 1 pound, which is 40% 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
Phosphorus150 mg
21.4%
Raw Butternut Winter Squash has 149.68536 mg of Phosphorus per 1 pound, which is 21.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1597 mg
47%
Raw Butternut Winter Squash has 1596.64384 mg of Potassium per 1 pound, which is 47% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.27 μg
4.12%
Raw Butternut Winter Squash has 2.26796 μg of Selenium per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18 mg
1.2%
Raw Butternut Winter Squash has 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.68 mg
6.2%
Raw Butternut Winter Squash has 0.680388 mg of Zinc per 1 pound, which is 6.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water392 g
10.6%
Raw Butternut Winter Squash has 391.9488472 g of Water per 1 pound, which is 10.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Butternut Winter Squash:
Minerals in 1 pound of Raw Butternut Winter Squash:
Macronutrients in 1 pound of Raw Butternut Winter Squash:



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