Nutrients in 500 calories of Butternut Winter Squash

Raw Butternut Winter Squash (Cucurbita moschata).

Weight per 500 Calories

Butternut Winter Squash

1111g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Butternut Winter Squash

Energy500 kcal

17.2%

Raw Butternut Winter Squash has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.15%

Raw Butternut Winter Squash has 1.1111111111111 g of Fat per 500 calories, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.73%

Raw Butternut Winter Squash has 0.23333333333333 g of Saturated Fat per 500 calories, which is 0.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18%

Raw Butternut Winter Squash has 0.28888888888889 g of Omega 3 per 500 calories, which is 18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.05%

Raw Butternut Winter Squash has 0.17777777777778 g of Omega 6 per 500 calories, which is 1.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Butternut Winter Squash has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate130 g

100%

Raw Butternut Winter Squash has 129.88888888889 g of Carbohydrate per 500 calories, which is 100% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.4 g

33.7%

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

Raw Butternut Winter Squash has 24.444444444444 g of Sugars per 500 calories, which is 33.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose11 g

15%

≤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 11 g of Fructose per 500 calories, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose11 g

Raw Butternut Winter Squash has 11 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.44 g

Raw Butternut Winter Squash has 2.4444444444444 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber22.2 g

58.5%

Raw Butternut Winter Squash has 22.222222222222 g of Fiber per 500 calories, which is 58.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

20%

Raw Butternut Winter Squash has 11.111111111111 g of Protein per 500 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Butternut Winter Squash

Vitamin A5911 μg

657%

RAE, retinol activity equivalents

Raw Butternut Winter Squash has 5911.1111111111 μg of Vitamin A per 500 calories, which is 657% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

93%

Thiamine

Raw Butternut Winter Squash has 1.1111111111111 mg of Vitamin B1 per 500 calories, which is 93% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Butternut Winter Squash has 0.22222222222222 mg of Vitamin B2 per 500 calories, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B313.3 mg

83.3%

Niacin, nicotinic acid, niacinamide

Raw Butternut Winter Squash has 13.333333333333 mg of Vitamin B3 per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.44 mg

89%

Pantothenic acid

Raw Butternut Winter Squash has 4.4444444444444 mg of Vitamin B5 per 500 calories, which is 89% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

132%

Pyridoxine

Raw Butternut Winter Squash has 1.7111111111111 mg of Vitamin B6 per 500 calories, which is 132% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9300 μg

75%

Folates and Folic Acid

Raw Butternut Winter Squash has 300 μg of Vitamin B9 per 500 calories, which is 75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Butternut Winter Squash has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C233 mg

259%

Ascorbic acid

Raw Butternut Winter Squash has 233.33333333333 mg of Vitamin C per 500 calories, which is 259% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Butternut Winter Squash has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E16 mg

107%

Tocopherols and Tocotrienols

Raw Butternut Winter Squash has 16 mg of Vitamin E per 500 calories, which is 107% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.2 μg

10%

Phytomenadione or phylloquinone

Raw Butternut Winter Squash has 12.222222222222 μg of Vitamin K per 500 calories, which is 10% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Butternut Winter Squash

Calcium533 mg

53.3%

Raw Butternut Winter Squash has 533.33333333333 mg of Calcium per 500 calories, which is 53.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.8 mg

89%

Raw Butternut Winter Squash has 0.8 mg of Copper per 500 calories, which is 89% 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

Iron7.78 mg

97%

Raw Butternut Winter Squash has 7.7777777777778 mg of Iron per 500 calories, which is 97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium378 mg

90%

Raw Butternut Winter Squash has 377.77777777778 mg of Magnesium per 500 calories, which is 90% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.24 mg

98%

Raw Butternut Winter Squash has 2.2444444444444 mg of Manganese per 500 calories, which is 98% 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

Phosphorus367 mg

52.4%

Raw Butternut Winter Squash has 366.66666666667 mg of Phosphorus per 500 calories, which is 52.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3911 mg

115%

Raw Butternut Winter Squash has 3911.1111111111 mg of Potassium per 500 calories, which is 115% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Raw Butternut Winter Squash has 5.5555555555556 μg of Selenium per 500 calories, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44.4 mg

2.96%

Raw Butternut Winter Squash has 44.444444444444 mg of Sodium per 500 calories, which is 2.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Raw Butternut Winter Squash has 1.6666666666667 mg of Zinc per 500 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water960 g

26%

Raw Butternut Winter Squash has 960.11111111111 g of Water per 500 calories, which is 26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Butternut Winter Squash:

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

Minerals in 500 calories of Raw Butternut Winter Squash:

500 calories of Butternut Winter Squash has outstanding amounts of Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Calcium and Phosphorus.
It also has a good amount of Selenium and Zinc.
This vegetable has some Sodium.

Macronutrients in 500 calories of Raw Butternut Winter Squash:

500 calories of Butternut Winter Squash has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Omega 3, Fructose and Protein.
While 500 calories of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Butternut Winter Squash with:

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

Food Info

Nutrients in 500 calories of Butternut Winter Squash

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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