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Nutrients in 300 calories of Butternut Winter Squash

Raw Butternut Winter Squash (Cucurbita moschata).

Weight per 300 Calories

Butternut Winter Squash
667g

Raw Butternut Winter Squash has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
8%
2%
90%
300 kcal ▼

Macro Nutrients

Butternut Winter Squash
Energy300 kcal
10.3%
Raw Butternut Winter Squash 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
Fat0.67 g
0.69%
Raw Butternut Winter Squash has 0.66666666666667 g of Fat per 300 calories, which is 0.69% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.14 g
0.44%
Raw Butternut Winter Squash has 0.14 g of Saturated Fat per 300 calories, which is 0.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
11%
Raw Butternut Winter Squash has 0.17333333333333 g of Omega 3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.63%
Raw Butternut Winter Squash has 0.10666666666667 g of Omega 6 per 300 calories, which is 0.63% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate78 g
60%
Raw Butternut Winter Squash has 77.933333333333 g of Carbohydrate per 300 calories, which is 60% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14.7 g
20.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Butternut Winter Squash has 14.666666666667 g of Sugars per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose6.6 g
9.1%
≤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 6.6 g of Fructose per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose6.6 g
%
Raw Butternut Winter Squash has 6.6 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.47 g
%
Raw Butternut Winter Squash has 1.4666666666667 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber13.3 g
35%
Raw Butternut Winter Squash has 13.333333333333 g of Fiber per 300 calories, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.67 g
12%
Raw Butternut Winter Squash has 6.6666666666667 g of Protein per 300 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butternut Winter Squash
Vitamin A3547 μg
394%
RAE, retinol activity equivalents
Raw Butternut Winter Squash has 3546.6666666667 μg of Vitamin A per 300 calories, which is 394% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.67 mg
55.6%
Thiamine
Raw Butternut Winter Squash has 0.66666666666667 mg of Vitamin B1 per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10.3%
Riboflavin
Raw Butternut Winter Squash has 0.13333333333333 mg of Vitamin B2 per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38 mg
50%
Niacin, nicotinic acid, niacinamide
Raw Butternut Winter Squash has 8 mg of Vitamin B3 per 300 calories, which is 50% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.67 mg
53.3%
Pantothenic acid
Raw Butternut Winter Squash has 2.6666666666667 mg of Vitamin B5 per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.03 mg
79%
Pyridoxine
Raw Butternut Winter Squash has 1.0266666666667 mg of Vitamin B6 per 300 calories, which is 79% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9180 μg
45%
Folates and Folic Acid
Raw Butternut Winter Squash has 180 μg of Vitamin B9 per 300 calories, which is 45% 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 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 C140 mg
156%
Ascorbic acid
Raw Butternut Winter Squash has 140 mg of Vitamin C per 300 calories, which is 156% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.6 mg
64%
Tocopherols and Tocotrienols
Raw Butternut Winter Squash has 9.6 mg of Vitamin E per 300 calories, which is 64% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.33 μg
6.1%
Phytomenadione or phylloquinone
Raw Butternut Winter Squash has 7.3333333333333 μg of Vitamin K per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butternut Winter Squash
Calcium320 mg
32%
Raw Butternut Winter Squash has 320 mg of Calcium per 300 calories, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53.3%
Raw Butternut Winter Squash has 0.48 mg of Copper per 300 calories, which is 53.3% 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
Iron4.67 mg
58.3%
Raw Butternut Winter Squash has 4.6666666666667 mg of Iron per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium227 mg
54%
Raw Butternut Winter Squash has 226.66666666667 mg of Magnesium per 300 calories, which is 54% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.35 mg
58.6%
Raw Butternut Winter Squash has 1.3466666666667 mg of Manganese per 300 calories, which is 58.6% 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
Phosphorus220 mg
31.4%
Raw Butternut Winter Squash has 220 mg of Phosphorus per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2347 mg
69%
Raw Butternut Winter Squash has 2346.6666666667 mg of Potassium per 300 calories, which is 69% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.33 μg
6.06%
Raw Butternut Winter Squash has 3.3333333333333 μg of Selenium per 300 calories, which is 6.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium26.7 mg
1.78%
Raw Butternut Winter Squash has 26.666666666667 mg of Sodium per 300 calories, which is 1.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.1%
Raw Butternut Winter Squash has 1 mg of Zinc per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water576 g
15.6%
Raw Butternut Winter Squash has 576.06666666667 g of Water per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Butternut Winter Squash:
Minerals in 300 calories of Raw Butternut Winter Squash:
Macronutrients in 300 calories of Raw Butternut Winter Squash:



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