Nutrients in 300 calories of Frozen Butternut Winter Squash

Frozen Butternut Winter Squash, Unprepared.

Weight per 300 Calories

Frozen Butternut Winter Squash

526g

Frozen Butternut Winter Squash, Unprepared has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

88%

300 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squash

Energy300 kcal

10.3%

Frozen Butternut Winter Squash, Unprepared has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.53 g

0.54%

Frozen Butternut Winter Squash, Unprepared has 0.52631578947368 g of Fat per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Frozen Butternut Winter Squash, Unprepared has 0.11052631578947 g of Saturated Fat per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.55%

Frozen Butternut Winter Squash, Unprepared has 0.13684210526316 g of Omega 3 per 300 calories, which is 8.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.084 g

0.5%

Frozen Butternut Winter Squash, Unprepared has 0.084210526315789 g of Omega 6 per 300 calories, which is 0.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76 g

58.3%

Frozen Butternut Winter Squash, Unprepared has 75.842105263158 g of Carbohydrate per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15 g

20.5%

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

Frozen Butternut Winter Squash, Unprepared has 14.894736842105 g of Sugars per 300 calories, which is 20.5% 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

Fiber6.84 g

18%

Frozen Butternut Winter Squash, Unprepared has 6.8421052631579 g of Fiber per 300 calories, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.26 g

16.5%

Frozen Butternut Winter Squash, Unprepared has 9.2631578947368 g of Protein per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Butternut Winter Squash

Vitamin A1263 μg

140%

RAE, retinol activity equivalents

Frozen Butternut Winter Squash, Unprepared has 1263.1578947368 μg of Vitamin A per 300 calories, which is 140% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39.5%

Thiamine

Frozen Butternut Winter Squash, Unprepared has 0.47368421052632 mg of Vitamin B1 per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

24%

Riboflavin

Frozen Butternut Winter Squash, Unprepared has 0.31052631578947 mg of Vitamin B2 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg

24.3%

Niacin, nicotinic acid, niacinamide

Frozen Butternut Winter Squash, Unprepared has 3.8947368421053 mg of Vitamin B3 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23.3%

Pantothenic acid

Frozen Butternut Winter Squash, Unprepared has 1.1631578947368 mg of Vitamin B5 per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

44.5%

Pyridoxine

Frozen Butternut Winter Squash, Unprepared has 0.57894736842105 mg of Vitamin B6 per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9126 μg

31.6%

Folates and Folic Acid

Frozen Butternut Winter Squash, Unprepared has 126.31578947368 μg of Vitamin B9 per 300 calories, which is 31.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C32.6 mg

36.3%

Ascorbic acid

Frozen Butternut Winter Squash, Unprepared has 32.631578947368 mg of Vitamin C per 300 calories, which is 36.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.74 mg

65%

Tocopherols and Tocotrienols

Frozen Butternut Winter Squash, Unprepared has 9.7368421052632 mg of Vitamin E per 300 calories, which is 65% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.37 μg

6.14%

Phytomenadione or phylloquinone

Frozen Butternut Winter Squash, Unprepared has 7.3684210526316 μg of Vitamin K per 300 calories, which is 6.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Butternut Winter Squash

Calcium153 mg

15.3%

Frozen Butternut Winter Squash, Unprepared has 152.63157894737 mg of Calcium per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.27 mg

30%

Frozen Butternut Winter Squash, Unprepared has 0.26842105263158 mg of Copper per 300 calories, which is 30% 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

Iron4.63 mg

58%

Frozen Butternut Winter Squash, Unprepared has 4.6315789473684 mg of Iron per 300 calories, which is 58% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium73.7 mg

17.5%

Frozen Butternut Winter Squash, Unprepared has 73.684210526316 mg of Magnesium per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.8%

Frozen Butternut Winter Squash, Unprepared has 1.3052631578947 mg of Manganese per 300 calories, which is 56.8% 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

Phosphorus116 mg

16.5%

Frozen Butternut Winter Squash, Unprepared has 115.78947368421 mg of Phosphorus per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1116 mg

33%

Frozen Butternut Winter Squash, Unprepared has 1115.7894736842 mg of Potassium per 300 calories, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.7 μg

6.7%

Frozen Butternut Winter Squash, Unprepared has 3.6842105263158 μg of Selenium per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10.5 mg

0.7%

Frozen Butternut Winter Squash, Unprepared has 10.526315789474 mg of Sodium per 300 calories, which is 0.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.89 mg

8.13%

Frozen Butternut Winter Squash, Unprepared has 0.89473684210526 mg of Zinc per 300 calories, which is 8.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water434 g

11.7%

Frozen Butternut Winter Squash, Unprepared has 434.21052631579 g of Water per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Frozen Butternut Winter Squash, Unprepared:

300 calories of Frozen Butternut Winter Squash has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has some Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Frozen Butternut Winter Squash, Unprepared:

300 calories of Frozen Butternut Winter Squash is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Calcium, Magnesium, Phosphorus and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Frozen Butternut Winter Squash, Unprepared:

300 calories of Frozen Butternut Winter Squash is an excellent source of Carbohydrate and Sugars.
It has a good amount of Omega 3, Fiber and Protein.
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 300 calories of Frozen Butternut Winter Squash

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Butternut Winter Squash, Unprepared with: